Only Got 15 Minutes? Here’s How to Build a Workout That Actually Works

Fifteen years of working out, and short, efficient workouts are still the foundation of everything I do.

In fact, 12 Minute Athlete was built on this exact idea: that you don’t need a gym, fancy equipment, or an hour-long workout to get strong, fit, and confident in your body. You just need a little time, some focused effort, and a willingness to keep showing up.

This approach has carried me through busy seasons, injuries, travel, and countless life changes—and I know it’s done the same for thousands of others in this community.

Because the truth is, most people don’t have hours to spend training every day. And even if you do, it’s often not the amount of time that matters most—it’s what you do with it.

If you’ve got 10 or 15 minutes (or 12!), you’ve got time to work out. Here’s how to make every second count:

Step 1: Warm Up with Purpose (2-3 minutes)

Think dynamic, not static. Your goal here is to get your blood flowing, increase range of motion, and prep your body for movement—not hold long stretches.

Try a quick sequence like:

• Jumping jacks x 30 seconds
• Arm circles + shoulder rolls
• Inchworm walkouts x 5
• Bodyweight squats x 10

This doesn’t have to be fancy. Just get your body moving.

Step 2: Choose Your Main Circuit (8-12 minutes)

Focus on full-body, compound movements that give you the biggest return on your effort.

Pick 3–4 exercises and run them in a circuit. For example:

• Push-ups x 30 seconds
• Squat jumps x 30 seconds
• Plank shoulder taps x 30 seconds
• Rest 30 seconds

Repeat for 3–4 rounds.

Or, choose a 12-minute workout from the 12 Minute Athlete app.

Time-based intervals help keep the pace high and make it easier to adjust intensity for your fitness level.

If you’re training with no equipment, movements like mountain climbers, lunges, or high knees are great options. Got a pair of dumbbells or a pull-up bar? Mix in rows, thrusters, or pull-up variations for added resistance and variety.

Step 3: Finish Strong (1–2 minutes)

Use the last couple of minutes to push your intensity—or work on a skill you want to improve.

Option A: Finisher
Short, intense bursts to leave it all on the floor.

• Burpees x 30 seconds
• Rest 15 seconds
• Repeat x 2–3 rounds

Option B: Skill Practice
Spend 1–2 minutes practicing a movement like:

• Handstand holds
• L-sits
• Pull-up negatives
• Pistol squats

Even a few minutes of consistent skill work adds up over time.

Bonus: A Plug-and-Play 15-Minute Workout

Warm-Up (2 mins):

• Jump rope or high knees x 1 minute
• Air squats + shoulder rolls x 1 minute

Main Circuit (10 mins – AMRAP style):

• Push-ups x 10
• Jump squats x 15
• V-ups x 10
• Skater jumps x 20 (10 each side)

Finisher (2–3 mins):

• Max burpees in 1 minute
• 1-minute plank hold
• Deep breathing + quick stretch

You Can Get a Lot Done in a Short Amount of Time

Remember: your workouts don’t have to be long to be effective. You don’t need to be perfect or have the perfect setup. You just need to do something to get moving!

With the right structure, even 10 to 15 minutes can help you build strength, boost endurance, and stay consistent—no matter how busy you are.

So next time you’re short on time, don’t overthink it. Just show up, move with intention, and get it done!