Workout Details

  • Duration: 15 Minutes
  • Calorie Burn: 98-170
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Balance/Agility, Cardiovascular, Low Impact, Toning
  • Video Player: View on YouTube
Body Focus Total Body

15 Minute Bodyweight Cardio Workout for Fat Burn and Energy Boost - Feel Good Total Body Cardio

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This bodyweight only cardio workout uses a series of dynamic, moderate intensity intervals to work the entire body. It's fun and adaptable for a variety of uses - the exercises can be as easy or as brutal as you need them to be. Whether you're looking for an intense challenge or just a light sweat, get ready for a great workout.



I've provided high and low impact modifications all the way through; choose the variation that works best for you today. There are no repeat exercises, so if you love our workouts for people who get bored easily, you might like this one as well.

With this workout, I wanted to touch on all of the major muscle groups lightly, making this a good way to burn fat and get your heart rate up, without necessarily brutalizing any muscle groups that may be sore from a prior workout. Another one of my goals with this workout was to use a wide variety of motions in a short time. This is another reason why it doesn't focus too heavily on any one muscle group, again making it a good option for filler days in between more intense workouts, for more conditioned individuals - or, on the other hand, a real butt kicker if you're new to exercise or getting back into the swing of things like I am at the moment.

Because of the long total body focused active intervals, this workout is great for building cardio endurance, overall toning, and burning fat. Workouts like this one can also be great for an energy boost. On days when you're feeling sluggish and might otherwise skip your workout, quick workouts like this one can be a nice way to squeeze in some movement without too much of a time commitment. Remember - something is always better than nothing when it comes to exercise. 10-20 minute workouts are an excellent alternative to no workouts! Turn on some music that makes you want to move, and jump in.

Workout Structure
We'll be focusing on endurance intervals of total body cardio exercises; 45 seconds on, with 15 seconds rest. Sticking to the low impact versions might leave you feeling energized, satisfied, and maybe even a bit sweaty. Or, if you do the most intense version of each exercise all the way through (maybe even with added dumbbells where appropriate), you very well could find yourself quite sweaty, and even earn some sore muscles. Make the modifications you need to in order to make this workout maximally beneficial for what you need & what you're trying to do today. The cardio workout starts off relatively light, but there is no warm up included (if you've been sedentary for a long time, make sure to warm up first). You'll also want to add on a cool down and stretch once you're finished.

Printable Bodyweight Cardio Workout
45 Seconds On, 15 Seconds Active Rest
1 3 Marches + Clock Steps or Lunges (F, FS, S, BS, B)
2 Side Step Knee Pull
3 Windmills 
4 Slow Burpee + Reach
5  Knee Pull + Kick & Switch
6 Curtsy to Side Lunge Boomerang (switch sides halfway through)
7 2 Jumping Jacks + Squat 
8 Step Throughs (switch sides halfway through)
9 Other 
10 2 Side Shuffle Curtsy Taps Or Lunges
11 3 Kneeling Leg Pulses + Hydrant
12 3 Kneeling Leg Pulses + Hydrant (other side)
13 Kneeling Plank Rockers (switch sides halfway through)
14 Crunch + Leg Drop (alternating leg drops, or, drop both at the same time for more of a challenge)
15 Marching Bridge 

Did you have a favorite interval, or one that you struggled with? Did you stick to the low impact modifications, advanced, or some combination of the two? Let us know what you thought of this workout!