These 15-minute, high-intensity, at-home workout plans are a game-changer for belles on the go! The 15-minute at-home workout plan is your fitness life-raft in a crunch. They don’t require any equipment, just dedication! You can sneak them in during downtime at work or first thing in the morning. I can rattle at least a half dozen reasons why the 15-minute home workout plan packs an effective punch. Since workouts are most efficient when pre-planned, I’ve done the planning for you. You don’t want to double your workout time in the planning phase. You can choose any of these 15-minute, at-home workout plans to get started. They’re great to fit in especially when you’re on the go. 

Here, you have options.

Option 1: Select a 15-minute at-home workout plan. For the 5-exercise workout. Perform each exercise for 50 seconds with a 10-second rest while transitioning between exercises. Repeat the set 3 times with a 30-second water break between sets.

Option 2:  Select 3, 15-minute at-home workout plans. Complete each workout (a total of 15) once with 30-sec breaks as you transition to the next set.  

Option 3: If you want to add more strength training, add weights to lunges, squats, jumping jacks, and crunches.

Option 4: Set the timer for 15 minutes and go through the repetition-based circuit workouts. If you still have more time left over, repeat the circuit.

1. 15-minute Full Body Workout

1. Burpees
2. Crunches with legs extended up in the air
3. Mountain climbers
4. Jump Squats
5. Push-ups

2. 15-minute Legs and Tush Workout

1. Sumo Squats with pulse
2. Donkey kick with squats, alternating legs
3. Calf raises (first round rapid, second round slow, third round with 10-second hold)
4. Lunges, (Increased intensity: Elevated Lunges)
5. 10-sec hold Bridges

3. 15-minute Cardio

1. Squat jumps
2. High knees
3. Mountain climbers
4. Jumping jacks
5. Cross-body punch squats

15-minute Standing, Low Impact, High-Intensity Workout

The following workouts don’t require jumping or getting on the ground. These workouts are ideal for those with injuries preventing jumping or airport workouts where you don’t want to encounter floor germs.

4. 15-minute Lower Body Workout

1. Sumo squat with pulse
2. Oblique twist with knee raise
3. Curtsy lunge with squat in-between each lunge
4. Donkey Kicks
5. Side lunge with side leg lift

5. 15-minute Compound Full-body Workout

1. Side-step booty kickers
2. Side-step, front kick toe touch
3. Sumo squat with touch ground, calf raise sky reach
4. Crossbody, oblique knee to elbow
5. Side knee to elbow

6. 15-minute upper body

1. Overhead arm clappers
2. Crossbody punches (double punch second time around)
3. Arm circles 20 seconds in each direction (Larger circles second time around)
4. Front arm clappers
5. Standing crossbody toe touch

7. 15-minute Abs

1. Cross Body knee to elbow
2. High knees
3. Oblique twist with knee raise
4. Woodchoppers
5. Windmills (side ankle touches)

15-minute At-home Workout Plan with Park Benches

The next three 15-minute home workouts plans are ideal to perform in the fresh air at a park. Any sturdy bench or platform will do. You can use a park bench, low wall, ottoman, picnic table, sofa, or sturdy coffee table.

8. 15-minute Park Bench Full-body workout 

1. Step-ups
2. Tricep Dips with leg lift
3. Step-up to knee-up
4. Incline push-ups with leg lift
5. Step-ups and kick back

9. 15-minute Full-body Park Bench Workout 

1. Step-up to knee-up
2. Incline mountain climbers
3. Elevated lunges with an oblique twist, elbow to knee
4. Incline oblique twists (knees to alternate elbow)
5. Decline Push-ups

10. 15-minute Full-body, Park Bench Workout

1. High knees Toe touch
2. Lunge, step up, knee up
3. Jumps with squat
4. Wide leg dips
5. One leg sidesteps each side

15-minute Circuit Workout Plans

This next group of 15-minute at-home workout plans are repetition-based circuits. You should be able to power through three rounds of each circuit. If you complete three before the 15 minutes are up, keep going!

11. 15-minute Abs workout

30-second plank

30 oblique side crunches, each side

20 scissor kicks

20 Mountain climbers

5 v-up sit-ups30-sec plank

10 vertical leg crunches

10 Russian twists

15 mountain climbers

10 scissors

30-sec plank

12. 15-minute Best Bootie Workout

20 sidestep (warm-up)

20 sidestep booty kicks

20 lunges each leg

20 4-count Jumping jacks

10 squats

25 high knees

20 curtsey lunges

10 laying side leg circles

20 sumo squats with donkey kicks (glute kickbacks)

20 calf raises (slow)

10 10-sec hold calf raises

20 side lunges

5 jump squats

20 side steps

20 side steps with high knees

20 sumo squats with sidekicks

13. 15-minute Hourglass Workout