penny barnshaw garage fitness girl

15 Minute Workouts for every goal


Do you have 15 minutes to spare?

The best way to build a fitness habit is through consistency, and the best way to build that consistency is by not being too strict with how long your workouts need to be!

Life can be hectic. Rather than skipping a workout altogether when you’re pressed for time, having 15 minutes options can help you stay on top of your goals and get results.

The workouts I’ve listed below are all only 15 minutes, but they are also super effective for your body goals! They will give you maximum results for your time.

Body Goal #1: Toned Arms and Back

15 MIN TONED ARMS & BACK | All Standing Arms Workout

Tighten and tone your arms and back with this quick and intense all standing arm workout. We’ll be working in a drop set format where you’ll complete each exercise 3 times through to really fatigue those upper body muscles, with lateral raises, reverse flys, shoulder presses and more. I used a set of 5 + 7 +10 kg dumbbells for this workout, but you may want to use something lighter or heavier depending on your fitness and strength level.

Body Goal #2: Fat Burning

15 MINUTE FAT BURNING HIIT | Light Dumbbells

Short on time but want a quick and effective workout that promises to bring on the sweat? Then grab a set of light weights and power through this full body fat burner HIIT. I used a set of 2kg dumbbells but you could use something lighter or heavier depending on your fitness and strength level. There is only 1 circuit to work through, and we’ll be completing each exercise for 30 seconds work and 10 seconds rest before moving onto the next.

QUICK & INTENSE HIIT FINISHER after workout | 15 Minute Cardio Burnout

Don’t let the name fool you, this workout doesn’t need to be used only as an ‘after workout’ finisher. When you’re short on time, this 15 minute workout will lift your heart rate and burn fat. We’ll be doing squat jumps, plank hops, reverse burpees and more. Get ready to sweat!

Body Goal #3: Toned Legs and Butt


Grab your dumbbells and use this follow-along booty and thigh circuit with weights to build strong legs and shape your butt. You’ll need a variety of weighted dumbbells to complete this HIIT booty and thigh circuit with weights, I used sets of 5kg + 8kg + 12.5kg dumbbells. There is 9 exercises to complete. Get ready for that post-workout jelly leg feeling!

Body Goal #4: Strong, Toned Abs

15 MINUTE HOME AB WORKOUT – Follow Along At Home Ab Circuit

Having a strong core is so important, and you really can get a great ab workout in only 15 minutes. There are 2 circuits that make up this at home abs workout for women. We’ll be completing 3 rounds of 30 seconds work and 10 seconds rest each exercise, with a much-needed 30 seconds rest between circuits.

Which of these 15 minute workouts will you try?

Don’t forget to sign up to my YouTube channel so that you don’t miss any of my follow-along workouts. I upload new workouts each week! You can also sign up to my newsletter to say up-to-date and receive free monthly workout calendars.

See you soon!

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