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A Fast & Effective
15 Minute Workout
by Jillian Michaels— Anywhere, Anytime!
A Fast & Effective
15 Minute Workout by
Jillian Michaels— Anywhere, Anytime!
No equipment, no gym—just your bodyweight and a little space.
This quick and efficient 13-15 minute workout is designed to fit into even the busiest schedules. You'll start with a 3-minute dynamic warm-up to get your body moving, followed by two targeted circuits that build strength, improve endurance, and engage your core. Each exercise is simple but effective, making this the perfect routine whether you're at home, traveling, or just looking for a no-fuss way to stay active.
No excuses—just press play on your favorite music and get moving! 🔥
Here's a quick snapshot of the warm-up and circuits, followed by detailed breakdowns of every move to ensure proper form and maximum results. Let’s get started!
Warm Up (3 Minutes)
30 Sec
Jog In Place
30 Sec
Arm Circles
30 Sec
Side Lunge Skaters
30 Sec
Hip Circles
30 Sec
Step Out Jacks
30 Sec
Knee Circles
30 Sec
Jog In Place
Just a nice light jog in place.
30 Sec
Arm Circles
Stand with your feet shoulder width apart, arms straight. Then make large quick alternating forward circles, rotating from the shoulders.
30 Sec
Side Lunge Skaters
Feet facing forward, step out to the side and drop into a small lunge.
From there bring your opposite elbow to the opposite knee, standing low, gliding across the center. Keep your feet in place. Then glide to the other side lunge in a fast, fluid range of motion.
30 Sec
Hip Circles
Bring your feet hip width apart and place your hands on your hips. Then press your hips forward and circle them back behind you to really stretch out your entire core.
30 Sec
Step Out Jacks
A modified jumping jack, taking the impact out of the exercise. Step side to side, clapping all the way overhead, giving a nice full range of motion.
30 Sec
Knee Circles
Bring your feet together, placing your hands on your knees. In a circulation motion, squat down and move your knees in a circle. Switch direction every few reps.
Circuit 1 (4 Minutes)
30 Sec
Alt Forward Lunge
30 Sec
Alt Punches in Sumo Squat
30 Sec
Good Morning
30 Sec
Butt Kicks
REPEAT 1x
30 Sec
Alternating Forward Lunge
Step forward, dropping the back knee and inch from the ground and then returning back into the starting position.
Make sure the knee doesn’t go over the toe, the torso is perpendicular to the ground, tailbone tucked, and core engaged. Stand back up and alternate to the other side.
30 Sec
Alternating Punches in Sumo Squat
Start in a wide stance with toes pointed out and squat down into a sumo position, keeping your back straight.
Hold your fists in front of your face, then punch one arm forward while maintaining the squat, keeping your core engaged. Alternate punches while staying low in the squat, focusing on control and proper form.
30 Sec
Good Morning
Stand feet shoulder width apart and cross your hands over your chest. Hinge at the hips, keeping the torso straight.
Lower your torso as far as you can with good form, while simultaneously trying to press your tailbone towards the wall behind you. Return to standing position and repeat.
30 Sec
Butt Kicks
Alternate literally kicking yourself in the butt in a quick jogging motion.
REPEAT 1x
Circuit 2 (4 Minutes)
30 Sec
Bridge
30 Sec
Squirm Crunch
30 Sec
Bicycle Crunch
30 Sec
Side Lying Triceps Press - Left
REPEAT 1x
Note: Side Lying Triceps Press on Right side for second round
30 Sec
Bridge
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Your arms should be at your sides with palms facing down.
Tighten your core and press your feet into the floor, lifting your hips toward the ceiling, squeezing your glutes as you raise your pelvis. Your body should form a straight line from your shoulders to your knees at the top. Hold the bridge position for a second or two then return to the starting position.
30 Sec
Squirm Crunch
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Crunch up, your chin off your chest, arms by your side.
Alternate touching your right hand to the outside of your right ankle, then switching to touch your left hand to the outside of your left ankle, repeating in swift succession.
30 Sec
Bicycle Crunch
Lie on your back with your knees bent and hands behind your head, lifting your shoulders off the floor.
Twist your torso to bring one elbow toward the opposite knee while straightening the other leg, then switch sides in a pedaling motion. Focus on controlled movement, engaging your core and avoiding pulling with your neck.
30 Sec
Side Lying Triceps Press (Left)
Lying on your side, your lower arm is straight out extended in front of you, palm on the ground.
The other arm is bent, palm flat, in 90 degrees with your hand in front of your chest. Push into the ground, straightening your arm and raising your torso using your tricep and your shoulder. Return back to the starting position and repeat.
REPEAT 1x
Note: Side Lying Triceps Press on Right side for second round
30 Sec
Side Lying Triceps Press (Right)
Lying on your side, your lower arm is straight out extended in front of you, palm on the ground.
The other arm is bent, palm flat, in 90 degrees with your hand in front of your chest. Push into the ground, straightening your arm and raising your torso using your tricep and your shoulder. Return back to the starting position and repeat.
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