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Workout plans you can finish in fifteen minutes

These are not vague ideas — each plan tells you exactly what to do, how many reps, and when to rest. Pick one that fits your goal and what you have at home, set a timer on your phone, and follow along. Every plan below fits in fifteen to twenty minutes, warm-up included.

Find my plan

Home workout equipment setup with dumbbells and mat

Before you start

These plans are sample workouts for generally healthy adults. They are not personalised programmes. Stop if you feel sharp pain, dizziness, or unusual shortness of breath. Modify or skip movements that do not suit your body. Consult a GP, physiotherapist, or exercise professional if you are pregnant, injured, or managing a health condition.

Plan 1

Full-body circuit — as many rounds as you can

Total time: 18 minutes (3 min warm-up + 15 min of work)

Do one full round of every exercise below, then start again straight away. Count how many rounds you finish and try to beat that number next time.

Goblet squat — 12 reps. Hold a dumbbell at chest height, sit back and down, drive through heels.
Push-up — 10 reps. Scale to incline push-ups on a bench if needed.
Reverse lunge — 10 each leg. Keep torso upright, knee tracks over toes.
Dumbbell row — 10 each arm. Hinge at hips, flat back, pull elbow to hip.
Plank — 30 seconds. Maintain neutral spine, squeeze glutes.

Beginners: aim for two or three rounds. If you train regularly, four or five is a solid target. If you are breezing past five rounds, add a little weight rather than training longer.

Plan 2

Tabata cardio — no equipment needed

Twenty seconds hard, ten seconds rest, repeated eight times per block. Use a mat or soft surface if you are on a hard floor.

Blocks 1–2: Mountain climbers

Twenty seconds as fast as you can, ten seconds rest. Alternate knees to chest and keep your hips level. Two blocks = four minutes total.

Blocks 3–4: Squat jumps

Same interval structure. Land softly with knees slightly bent. If jumping is not appropriate for you, substitute fast bodyweight squats at maximum controlled speed.

Blocks 5–6: High knees

Lift knees to hip height and pump your arms. This is the hardest part — then walk for three minutes and stretch your calves.

Tabata training was created by Japanese researcher Izumi Tabata while studying speed skaters. The original version used bikes, but the twenty-on, ten-off pattern works with almost any full-body move.

Plan 3

Strength builder — one exercise each minute

At the start of each minute, do your reps. Whatever time is left in that minute is your rest. If you cannot finish before the next minute begins, use lighter weights or fewer reps.

Minute	Exercise	Reps
1, 4, 7, 10, 13	Kettlebell or dumbbell deadlift	8
2, 5, 8, 11, 14	Floor press or push-up	10
3, 6, 9, 12, 15	Bent-over row	10 each arm

Rotating through three moves gives each muscle group a breather while keeping you working. Five full cycles = fifteen minutes exactly.

Kettlebell deadlift exercise demonstration

Join us

Live sessions coming up

Train with others online or in person. A coach walks through each workout live — you can ask about form or easier versions as you go.

Date	Workout	Where
20 Jun 2026	Full-Body Density Circuit	Online · 6:00 AM
27 Jun 2026	Tabata Cardio Blast	Online · 12:00 PM
4 Jul 2026	EMOM Strength Builder	Riccarton · 7:30 AM
11 Jul 2026	Open workout day — bring your logbook	Christchurch · 9:00 AM

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Common questions

People often ask

Start with Plan 3 (one exercise per minute) using light weights. The built-in rest each minute keeps things structured. When you can finish all reps with thirty seconds to spare, try Plan 1 (the full-body circuit).

Yes. A simple week might be: two strength days, one Tabata cardio day, one stretching day, and one easy walk. Adjust based on how you feel.

Pick a weight where you can finish all reps but it feels like a real effort — leave one or two reps in the tank. For the circuit, you should not be failing halfway through a round. Add 1–2 kg when five full rounds feel comfortable.