13 free workouts you can do at home in just 15 minutes

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There are busy days when making it to the gym is just not in the cards with everything else on your to-do list. But just because your schedule is jam-packed doesn’t mean you can’t squeeze in a quick, effective workout from the comfort of your own home.

How quick are we talking? Just 15 minutes of exercise per day can have a positive impact on your health — from better cognitive function to improved metabolic and cardiovascular health to a longer lifespan.

Since consistency is key when it comes to reaping the benefits of exercise, shorter workouts are a great tool to have in your arsenal. They are easier to commit to than those hour-long sessions that require you to leave home and head to the gym. And whether you’re in the mood for strength training or dance cardio, we’ve rounded up 13 free workouts you can do in just 15 minutes, with little to no equipment needed.

1. 15-Minute Aerobic Workout for Beginners

If it’s been a minute since you’ve worked out, this 15-minute aerobic workout will remind you how much fun it can be. Burn calories and get your heart rate up with easy-to-follow moves that even the most novice of fitness levels can master.

2. Diverse Personal Training Cardio and Strength Circuit

Build core and shoulder strength with this 15-minute cardio-based workout that only requires a set of hand weights (or even water bottles).

3. MadFit’s No Equipment 15 Minute Full Body Workout

No space or equipment? No problem. This full-body workout can be done with minimal space and will leave you feeling sweaty and satisfied.

4. 13-Minute Cycle and Strength Workout

Dust off that spin bike and get ready to work your upper and lower body with this quick 13-minute workout from Barry’s.

5. PuzzleFit 15-Minute Quick Tabata HIIT Aerobic Step Workout

Use your stairs, a step stool or any elevated surface as a step to take on this tough Tabata workout. You’ll do 20-second intervals of cardio and short, 10-second periods of rest to really elevate your heartrate.

6. Boho Beautiful Yoga 15-Minute Morning Yoga Workout

If you have a few extra minutes in the morning, kick it off with this full-body yoga workout that tones and strengthens every part of the body.

7. MrandMrsMuscle 15-Minute Abs and Core Circuit

Whip those core muscles into shape with this 15-minute ab burning workout. This routine features floor and standing movements to activate all your major core muscle groups.

8. GymRa 15-Minute Buttocks Workout

Get that booty burn in with this 15-minute glute workout that requires no equipment. All the moves are slow and controlled, which makes the workout extremely effective and also ideal for beginners.

9. 15-Minute Yoga Workout to Unwind

Having a stressful day? This 15-minute at-home yoga workout is just what you need to strengthen, lengthen and unwind your body.

10. Blogilates 15-Minute Arm Burnout

This 15-minute upper-body workout doesn’t require any weights — but your arms will be shaking by the end of it.

11. Juice & Toya 15-Minute Full Body Dumbbell Workout

Have a set of dumbbells? Target every muscle group with this 15-minute strength and conditioning workout for a full-body burn.

12. STEEZY 15-Minute Hype Dance Workout

Who couldn’t use a 15-minute dance break? This choreographed cardio workout will make you feel like you’re at a fun party. Good vibes and a solid cardio workout for free? Sign us up!

13. FitnessBlender 15-Minute HIIT Workout

If you’re up for a challenge, this intense 15-minute cardio workout features Tabata-style HIIT intervals with lots of jumps interspersed throughout to keep you on your toes (literally).