The 15-Minute Home Workout That Burns More Calories Than Running
No equipment needed – just high-intensity bodyweight moves to torch fat and build lean muscle.
Marcus Lee
Certified Personal Trainer
Why This Workout Works
This circuit combines compound movements that engage multiple muscle groups simultaneously, creating an "afterburn effect" (EPOC) that keeps your metabolism elevated for hours post-workout.
Science Spotlight:
A 2021 study in the Journal of Sports Science found that similar bodyweight circuits burned 25% more calories than steady-state running when measured over 24 hours.
The 4-Exercise Circuit
Instructions: Perform each exercise for 45 seconds, rest 15 seconds between exercises. Complete 3 rounds.
1. Squat to Overhead Reach
Targets: Glutes, quads, shoulders, core
- Stand with feet shoulder-width apart
- Lower into a squat, keeping knees behind toes
- As you rise, reach arms overhead
- Modification: Hold onto a chair for balance if needed
2. Push-Up to Side Plank
Targets: Chest, shoulders, triceps, obliques
- Perform a push-up (knees or toes)
- At the top, rotate into a side plank
- Alternate sides each rep
- Modification: Do push-ups against a wall or counter
Maximizing Results
Don't
Sacrifice form for speed – quality reps matter more
Do
Increase intensity by reducing rest time as you progress
