15 Minute Full Body Cardio Workout to Burn Fat Fast

If you think you need an hour at the gym to get a great workout, think again. A 15-minute full body cardio workout can torch calories, improve cardiovascular health, and build strength in a fraction of the time. Whether you’re short on time before work, on your lunch break, or trying to squeeze in a quick evening sweat session, this workout delivers maximum results with minimal equipment.

This guide will walk you through the benefits of a 15-minute workout, the best exercises to target every muscle group, and a ready-to-follow routine that you can do anywhere—at home, in the gym, or even outside.

Why a 15-Minute Full Body Cardio Workout Works

The key to making a short workout effective is high-intensity interval training (HIIT). This method alternates short bursts of intense exercise with brief rest periods, allowing you to burn more calories in less time.

A full body cardio workout uses compound movements—exercises that work multiple muscle groups at once—to maximize calorie burn and muscle engagement. By combining upper body, lower body, and core exercises with cardio bursts, you increase your heart rate, improve endurance, and enhance overall strength.

Main benefits include:

• Time efficiency: Get an effective workout in just 15 minutes.
• Increased calorie burn: HIIT boosts your metabolism for hours after your workout.
• Improved cardiovascular health: Strengthens your heart and lungs.
• Total body engagement: Tones and strengthens all major muscle groups.
• No equipment needed: Can be done anywhere, anytime.

Warm-Up: 2 Minutes to Prepare Your Body for 15 Minute Cardio Workout

Before starting your 15-minute full body cardio workout, it’s essential to prepare your muscles and joints to prevent injury and improve performance. A quick warm-up also increases blood flow and mentally primes you for the workout.

Warm-Up Routine (Perform each for 20 seconds):

1. March in Place – Lift your knees high and pump your arms.
2. Arm Circles – Big forward and backward rotations to loosen shoulders.
3. Jumping Jacks – Light and steady to elevate your heart rate.
4. Bodyweight Squats – Slow and controlled, focusing on form.
5. Torso Twists – Gently rotate from side to side to warm up your core.
6. High Knees – Drive your knees toward your chest, keeping a quick pace.

The 15-Minute Full Body Cardio Workout Plan

This workout follows a 45 seconds on, 15 seconds off format. You’ll perform each move for 45 seconds at a challenging pace, then rest for 15 seconds before moving on to the next exercise. Complete all exercises in sequence, rest for 1 minute, then repeat the circuit.

Round 1: The Cardio and Strength Blast

1. Jump Squats

Jump squats target your quads, hamstrings, glutes, and calves while elevating your heart rate.

• Stand with feet shoulder-width apart.
• Lower into a squat, keeping your chest up.
• Explosively jump upward, swinging your arms for momentum.
• Land softly and immediately go into the next squat.

Tip: If jumping is too intense, perform regular squats at a fast pace.

2. Mountain Climbers 15 Minute Cardio Workout

This is a full body cardio move that also strengthens your core, shoulders, and legs.

• Start in a plank position with your hands under your shoulders.
• Drive your right knee toward your chest, then quickly switch legs.
• Keep your hips low and core engaged throughout.

3. Push-Up to Shoulder Tap

Combines upper body strength with a core challenge.

• Start in a push-up position.
• Perform a push-up, then tap your right shoulder with your left hand and your left shoulder with your right hand.
• Maintain a tight core to prevent hips from swaying.

Modification: Perform push-ups from your knees.

4. Reverse Lunge with Knee Drive

Targets glutes, quads, hamstrings, and balance.

• Step back into a lunge, keeping your front knee over your ankle.
• Drive your back knee forward and upward explosively.
• Repeat on one side for half the time, then switch.

5. Plank Jacks 15 Minute Cardio Workout

A dynamic move for your core and cardio.

• Start in a forearm plank position.
• Jump your feet apart, then back together, while keeping your hips level.

Round 2: The Power and Endurance Push 15 Minute Cardio Workout

6. Burpees

The ultimate full body cardio exercise for calorie burn.

• From standing, squat down and place your hands on the floor.
• Jump your feet back into a plank.
• Perform a push-up (optional), then jump feet back in and leap into the air.

7. Skater Jumps

Improves lateral strength, agility, and balance.

• Leap sideways onto one leg, bringing the opposite leg behind you.
• Swing your arms to maintain momentum.
• Alternate sides quickly while keeping control.

8. Push-Up to Plank Row

A combination move for upper body and core.

• Start in a plank position.
• Perform a push-up, then row one arm upward, squeezing your shoulder blade.
• Alternate rows each rep.

9. Jumping Lunges 15 Minute Cardio Workout

A plyometric move to build explosive lower body power.

• Start in a lunge position.
• Jump up, switching legs midair.
• Land softly and repeat.

Modification: Perform alternating step-back lunges without jumping.

10. High Knees

A fast-paced finisher to spike your heart rate.

• Stand tall and run in place, driving your knees toward your chest.
• Pump your arms to increase speed.

Cool-Down: 2 Minutes to Recover

Cooling down helps reduce muscle stiffness and aids recovery.

Cool-Down Routine (Perform each for 20–30 seconds):

1. Forward Fold Stretch – Loosen hamstrings and lower back.
2. Quad Stretch – Pull one ankle toward your glutes.
3. Shoulder Stretch – Pull one arm across your chest.
4. Cat-Cow Stretch – Mobilize your spine and release tension.

Tips for Maximizing Your 15-Minute Full Body Cardio Workout

• Push your intensity: The key to making a short workout effective is effort. Aim for 80–90% of your maximum effort during work intervals.
• Focus on form: Quality is better than quantity. Keep your movements controlled.
• Use a timer: This keeps you accountable and ensures consistent intervals.
• Stay consistent: Doing this workout 3–4 times per week can improve your fitness quickly.
• Progress over time: Add weights, increase work intervals, or reduce rest periods as you get stronger.

Benefits of a Short, 15 Minute Cardio Workout

A 15-minute workout isn’t just a time-saver—it’s scientifically proven to work. Studies show that short bursts of intense activity can burn more fat and improve cardiovascular health faster than traditional steady-state cardio.

Top benefits include:

• Boosted metabolism – Your body continues burning calories post-workout due to the afterburn effect (EPOC).
• Improved endurance – High-intensity training conditions your heart and lungs efficiently.
• Muscle toning – Combining cardio with bodyweight strength moves shapes and strengthens your body.
• Flexibility in schedule – No need for a gym or long workout sessions.

How to Modify the 15 Minute Cardio Workout for Your Fitness Level

Beginners

• Reduce work time to 30 seconds per exercise.
• Extend rest periods to 20–30 seconds.
• Remove jumps and replace with low-impact variations.

Intermediate

• Stick to the 45/15 format.
• Add extra rounds for more challenge.
• Begin incorporating light dumbbells or resistance bands.

Advanced

• Increase work intervals to 50–60 seconds.
• Shorten rest periods to 10 seconds.
• Add explosive plyometric movements or weighted exercises.

How Often Should You Do This Workout?

For optimal results, perform the 15-minute full body cardio workout 3–5 times per week. Pair it with strength training on alternate days for a well-rounded fitness routine. Remember to listen to your body and allow adequate recovery time.

A 15-minute full body cardio workout proves that fitness doesn’t have to be complicated or time-consuming. By combining high-intensity moves with total-body engagement, you can burn calories, strengthen muscles, and improve cardiovascular health in less time than it takes to watch a TV episode.

Whether you’re a beginner looking to get started or an advanced athlete wanting a quick, effective sweat session, this routine is adaptable and results-driven. Commit to showing up, push your limits, and you’ll see noticeable improvements in strength, endurance, and overall fitness.

Want more workout and video guide?
Follow us on Pinterest, Facebook, and Subscribe to our Newsletter and Stay tuned for FREE downloads of our App coming soon!