You don't need an hour to exercise, this six-move bodyweight workout takes less than 15 minutes

Boost your metabolism and build full-body strength with this time-efficient session

A woman performing a lateral lunge
A woman performing a lateral lunge
(Image credit: Future)

It's often difficult to find an hour in your hectic schedule to exercise, so this quick bodyweight workout is ideal when you're short on time. 

There's no need for any expensive equipment, so you can pretty much do it anytime, anywhere (though we wouldn't recommend breaking out a set of glute bridges in the middle of a work meeting). The only thing you might want to buy is one of the best yoga mats (opens in new tab), to keep your limbs comfortable during floor-based exercises. 

This session is the brainchild of NASM certified personal trainer and Sweat (opens in new tab) app barre instructor Britany Williams (opens in new tab), who specializes in creating low-impact, high-intensity home workouts. She says it's a perfect fit for anyone who doesn't feel like exercising but knows they'll feel better after a quick hit of movement.

It involves a circuit of just six moves, including exercises that work your legs, chest, shoulders, back, core and more. Perform each exercise for the prescribed number of repetitions (listed in Williams' video below) before moving on to the next one. Once you've done six exercises, that's one round. Finish two or three rounds in total, depending on how fresh you're feeling after the first circuit, to complete the workout. This should take less than 15 minutes. 

For pointers on how to perfect your technique for each movement, watch Williams' video below. 

Watch Britany Williams' six-move workout

A post shared by Britany Williams (@britanywilliams) (opens in new tab)

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This session is an example of high-intensity resistance training (opens in new tab) or HIRT. Like similarly-named high-intensity interval training (otherwise know as HIIT workouts (opens in new tab)) this exercise method uses intense bursts of exercise followed by short rest periods, raising your heart rate to increase the amount of energy your body uses. 

The two regimes differ slightly as HIRT incorporates strength-building movements, which apply resistance to your muscles. This can be achieved with weighted bits of kit like the best kettlebells, or by using more challenging bodyweight exercises like lunges and push-ups. 

As we mentioned above, the beauty of this session is that it requires minimal time and equipment, so you can try it at home, on-the-go, in a hotel room or even al fresco (if the weather allows it). You can use it as your daily fitness fix, or slip it into your usual workout plan (opens in new tab).  

Harry Bullmore is a fitness writer covering everything from reviews to features for LiveScience, T3, TechRadar, Fit&Well and more. So, whether you’re looking for a new fitness tracker or wondering how to shave seconds off your 5K PB, chances are he’s written something to help you improve your training.


When not writing, he’s most likely to be found experimenting with a wide variety of training methods in his home gym or trying to exhaust his ever-energetic puppy.


Prior to joining Future, Harry wrote health and fitness product reviews for publications including Men’s Health, Women’s Health and Runner’s World. Before this, he spent three years as a news reporter with work in more than 70 national and regional newspapers.