Workouts Top Trainers Do When They Only Have 15 Minutes

There's always time for a sweat session -- and these quick but tough workouts prove it.

WebMD Feature from Greatist

By Amy Schlinger

Greatist logoTell us if this sounds familiar: You want to work out, but you're tight on time and don't know where to start. The struggle is real!

When it comes to quick workouts, it's best to plan ahead. And who better to get a time-crunched workout from than a top trainer? We asked several to share their go-to routine when they only have 15 minutes. Now you've got six great options—and only two that require equipment.

Benjamin Wegman: 3 Bodyweight Moves to Build Strength

Benjamin Wegman Wegman is a trainer at The Fhitting Room in New York City.


In 10 minutes, complete 20 reps of each move below and as many rounds of the circuit as possible.

  • Push-Up
  • Sit-Up
  • Squat

For the last 5 minutes, complete 10 burpees every minute on the minute. In other words, perform 10 burpees in 60 seconds, resting for any remaining time in the minute. At the start of the next minute, perform 10 burpees again.

Adam Rosante: 5 Rounds of 5 Moves to Spike Your Heart Rate

Adam Rosante

Rosante is an NYC-based trainer, founder of The People's Bootcamp, and author of “The 30-Second Body”.


Perform each move for 30 seconds. At the end of all 5 moves, rest for 30 seconds. You'll complete the entire circuit 5 times in 15 minutes.

  • Jump Squat
  • Push-Up
  • Lunge
  • Mountain Climber
  • Forearm Plank

Astrid Swan: The Countdown Workout

Astrid Swan

Swan is a celebrity trainer based in Los Angeles who has worked with Julianne Hough and Kimberly Stewart.


Start by performing 10 reps of each exercise, then do 9, then 8, etc., until you perform 1 rep of each exercise, and you're done.

  • Burpee to Box Jump
  • Lateral Shuffle
  • Jump Lunge
  • Push-Up

Rob Sulaver: The Ultimate Stair Workout

Rob Sulaver

Sulaver is the founder of Bandana Training.


Spend 3 minutes warming up your calves, quads, and glutes with exercises of your choice.

  • Sprint up 5 flights of stairs.
  • Walk back down.
  • Repeat for 10 rounds (or as much as you can do in 15 minutes).


Tim Hartwig: The Quick Gym Workout

Tim Hartwig

Hartwig is a trainer in L.A. who has worked with Sloane Stevens, Antonio Brown, and Rob Gronkowski.


You'll need: A kettlebell and a rowing machine. 

Complete as many rounds as possible of the circuit below in 15 minutes.

  • 500-Meter Row (aim for a time of 1:40 or faster)
  • 15 Kettlebell Swing
  • 60 seconds rest

Brett Hoebel: A Total-Body Dumbbell Workout

Brett Hoebel

Hoebel, a former trainer on NBC’s “The Biggest Loser” and the creator of “The 20 Minute Body”, is based in L.A.


You'll need: A set of dumbbells.

Perform each move for 60 seconds. After completing all 3 moves, rest for 60 seconds. Repeat the circuit 4 times.

  • Squat-to-Overhead Press (With Dumbbells)
  • Renegade Row (With Dumbbells)
  • Sit-Ups

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