Don't have time to head to the gym? Working remotely and looking for a mid-day movement break? For anyone looking for a quick sweat sesh at home, we've put together a full-body 15 minute heart-pumping workout! (Disclaimer: Just be sure to chat with your doctor before trying any new exercises or if you have any health concerns.)

In addition, to give you the energy you need before the workout or the recovery support afterwards, we have created two smoothies that will meet your workout needs and also taste delicious. Ready? Here we go!

Time: 15 minutes

Format: 45 seconds on, 15 seconds off - 6 exercises, 3 rounds

Equipment: none

Exercise 1: Clap Jacks


  • How to: Stand upright with your legs together and arms by your sides. Bend your knees slightly and jump your feet apart, straightening your arms and clapping your hands together in front of your body. Jump back to the starting position and continue. Repeat for 45 seconds.
15 second break 

Exercise 2: Butt Kicks to High Knees

  • How to: Start by standing with your feet about hip-distance apart, with your arms at your side. Contract your hamstrings to bring your heels in towards your bum, one at a time. Alternate heels and gradually build speed. Switch to high knees by bringing one knee at a time in towards your chest, one at a time. Repeat for 45 seconds.

15 second break

Exercise 3: Crunches 

  • How to: Lie down with your back on the floor, bend your knees and plant your feet on the ground, place your hands behind your head, elbows out wide. Engage your core and pull your belly button in towards your spine. Contract your abs, exhale and lift your shoulder blades a few inches off the ground. Hold at the top for a second and slowly lower back down. Repeat for 45 seconds.

15 second break

Exercise 4: Down Dog Reach to Plank Taps 

  • How to: Start in a high plank. Push through your palms to lift your hips up into downward facing dog. Lift your right hand off the floor and reach toward your left ankle. Return your right hand to the floor and repeat on the left. Return to plank position. Tap your right hand to your left shoulder. Return your right hand to the floor and repeat on the left. Repeat for 45 seconds.
15 second break

Exercise 5: Mountain Climbers

  • How to: Start in a plank position. Engage your core and bring your right knee in towards your elbow. Return the right knee back to the starting position. At the same time, bring your left knee up toward your left elbow. Return to the starting position. Continue bringing one knee in to your chest, switching legs back and forth, as though you are running in plank position. Repeat for 45 seconds.

15 second break 

Exercise 6: Squats

  • How to: Stand with your feet hips distance apart, or slightly wider  Engage your core, and initiate the movement by hinging at your hips, bending your knees, sending your glutes back to sit into a squat position with your thighs almost parallel to the floor. Exhale and press back up, straightening your legs to stand. Repeat for 45 seconds.

15 second break

Repeat the entire circuit 3 times for a quick and effective 15 minute full body workout! Fuel up and rehydrate after your workout with our  blueberry pie post-workout smoothie recipe.

August 13, 2021 — Victoria Maybee
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