A Simple 15-Minute Workout That Delivers Real Results

Kayla Itsines

Kayla Itsines via Instagram @kayla_itsines

Sweat is the perfect moniker for the smartphone app fitness queen Kayla Itsines cofounded. Launched as a follow-up to her famous 12-week bikini-body guides, the app serves subscribers intense 28-minute circuit workouts that make every muscle in your body ache (in a good way!) the next day. There are also stretch routines, recipes, healthy grocery shopping lists—and yes, you can expect sweat (and a lot of it).

For the uninitiated, Itsines is a personal trainer turned Instagram fitness sensation with a dedicated community of over 13 million followers and a mind-blowing net worth upwards of $200 million dollars. Her ’gram is filled with impressive before-and-after photos featuring the women who follow her workout guides.

She focuses on high-intensity plyometric resistance circuits, which Itsines told us is a way to get killer results fast: “This training style can help you make the most out of your workout, which is great, as you can fit a high-intensity workout into a short amount of time,” she explained.

For newbies, Itsines shared with us her all-time favorite workout—a circuit that targets your butt, legs, abs, arms, and back, while sending your heart rate through the roof to burn serious calories. It's an effective workout to start feeling stronger, fitter, and more confident in your body. Plus, you don't need to head to the gym. “The great thing about these exercises is they help target multiple muscle groups and don’t require any equipment,” she added. Our favorite part is that it’s a quick 15-minute workout. Almost all of us can make time for that!

Keep scrolling to see her demonstrate the moves.

The Plan

The five moves below compose one circuit. Start by setting your timer for seven minutes, and aim to complete the exercises in the circuit as many times as you can before the timer goes off. Once completed, take a one-minute break. Then get straight back into it: Set your timer to seven minutes, and complete the circuit again for your full 15-minute workout.

Burpee and Tuck Jumps

This hybrid move combines elements of burpees and tuck jumps, and we won’t lie—sweat will flow. Not only does this powerhouse exercise work nearly every major muscle in the body, it also doubles as an intense cardio challenge.

Luckily it’s actually not as complicated to perform this move as it looks. Here's how to do it:

  • Start in a push-up position with your elbows fully extended.
  • Use your body’s momentum to launch into a tuck jump, bringing your knees up to your chest as far as possible without compromising your form.
  • Land with soft knees.
  • Jump your feet back into the push-up position and start again.

Complete 10 reps


This dynamic move works the shoulders, chest, core, and arms, helping build upper body strength and endurance.

Itsines shares how it’s done:

  • Start in a forearm plank with your core tight.
  • Then, one arm at a time, press your way to a straight-arm plank (push-up position).

Complete 12 reps starting with your right arm and 12 starting with your left for 24 reps total.

Snap Jump

The snap jump is a simplified version of the first move, but that doesn’t mean it’s easy. You’ll still get your heart pumping, and work your shoulders, core, glutes, hip flexors, hamstrings, quadriceps, and calves.

Here’s how to do it:

  • Start in a push-up position.
  • Jump your legs up towards your chest (tuck position) and back out as quickly as possible.

Complete 15 reps.

Keep your core strong and ensure your knees and legs come directly underneath your chest and not out to the side by your elbows.

Toe Taps

What’s a 15-minute workout without a core sculpting exercise? You’ll get that with this move, which works the abdominals and hip flexors, strengthening your core for better total body stability and posture.

To perform the exercise:

  • Start on your back.
  • Raise legs up to the sky (try to keep them as straight as possible).
  • Bring your arms and upper body up to meet your toes in one fluid movement, engaging your core rather than using momentum.

Complete 15 reps.

X Hop

This move is a great way to end the fast and efficient workout on a high note, again checking off both cardio and strength boxes simultaneously. You’ll torch calories, improve your cardiovascular fitness, and increase your muscular strength and endurance as you work your glutes, quads, hamstrings, and core.

Here’s how to do it:

  • Start in a lunge with your right leg forward in front of you. Your hands should be on your hips.
  • Jump to a squat, bringing your arms forward together in front of you.
  • Jump back out to a lunge but with the opposite (left) leg out in front.

Do 12 on each side for a total of 24 reps.

Post-Workout Tips

To recover quickly from the butt-kicking workout, Itsines suggests incorporating foam rolling and stretching into your training schedule. The fitness entrepreneur outlines easy-to-follow stretch and recovery routines in her app: “Try to include stretches that work multiple muscle groups to ensure you’re stretching your full body, some including, pecs, arms, abs, chest, thighs, and calves,” she says.

After your workout, she says it’s important to listen to your body: “Fuel [it] with the food that makes you feel good.” For Itsines, that’s usually a meal or snack filled with carbs and protein to help replenish the energy consumed by your workout—think a light chicken and salad wrap.

Additionally, if you experience any post-workout pain, it is best to visit a licensed physical therapist or certified personal trainer to assess you for proper form or muscle imbalances requiring intervention.

For $20 per month, you can purchase Itsines' cult-favorite 12-week program here.

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