by Nicole Cambal



These days everyone is pressed for time. However, we should all try to squeeze in a quick workout in order to live healthier lives.


Here is a series of 15-minute workouts that don’t require any gym equipment and won’t take up much of your time. Get ready to have a blast and start your day right with these fat burning workouts that are designed to fire up your metabolism.


Before starting any of the workouts below, always remember to listen to your body and stop when you need to. If the time restraints or movement repetitions are too much for you, don’t fret and take it as a challenge to improve your capacity one day at a time.


Grab your water bottles and let’s get to it!



General Warm-Up

To be done before any of the workouts below:


1 round

20 jumping jacks

20 toe touches (touch your toes and stand up)

20 air squats

20 crunches












Workout 1

Every Minute on the Minute for 15 minutes: The task is to complete the designated movement given per minute, the faster you complete the task the more rest you have before having to do the next movement tasked for the next following minute.


Minute 1: 20 airsquats

Minute 2: 30 alternate walking lunges

Minute 3: 30 seconds wall sit hold

Minute 4: 10 burpees

Minute 5: rest


Repeat from the top until the 15 minutes is over.


Total work: 3 rounds



Workout 2

With a time cap of 15 minutes, complete as many rounds of:


5 push-ups

10 sit-ups

15 air squats

1 minute rest after a round, then repeat until 15 minutes is over


Goal:Complete 4-6 rounds




Take 3-5 minutes to complete the following movements:


10 push-ups

1:00 minute plank

0:30 seconds of mountain climbers

Rest with the remaining time within the 5 minutes allotted and repeat two more times when 5 minutes is over.


The faster you complete the movements in a round the more rest you get before starting the next round.


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Nicole Cambal is a Level 1 Crossfit Trainer and Athlete. She has been doing Crossfit for three years and occasionally enjoys the competition floor. She currently offers online coaching and only manages a handful of clients at a time in order to provide quality coaching. She is currently pursuing her nutrition coach certification in order to better help her clients. Email her at and follow her on Instagram at @nicolecambal


GIF Sources: 
Air squats:
Alternate lunges
Wall sit hold
Rest pictures
Push ups
Sit ups
Mountain Climbers