Get your heart pumping with this quick 15-minute workout you can do at home. You’ll need a set of free weights or resistance bands if you have them, but don’t fret if you don’t. Grab some soup cans, wine bottles, or really anything heavy you feel you can get a good grip on.

Here’s how it works, the first 4 stands for 4 exercises, the second is for 40 seconds each (no rest!), and the last 4 is for 4 rounds. 1-minute rest between rounds.

Check out the links to see how to do each one of these exercises and then GO! Do it now! Set your timer for 40 seconds and let’s do this. It’s just 15 minutes right???


Here are the exercises to include:

  1. Squat Curl Press (this video doesn’t show the exercise with a squat…BUT  do a squat while you do it! Why? Because I said so and it’s fun and good for you! You’ll want to do a plie squat, so feet wide, toes pointed out to the corners of your room, stay tall – don’t flex forward!)
  2. Push Ups
  3. Burpees
  4. Plank Rotations (Not a Hot Mama video – gasp! – but it’ll do!)

This workout will give you a full body blast with strength (both upper & lower body), core, and cardio. Respect your body and choose a level that challenges you. That being said, if your form starts suffering or you start feeling lightheaded or nauseous, for gosh sakes, bring it down a level!!! I want you to push yourself and feel slightly uncomfortable and relieved when the round is done.

Then rest 1 minute and start all over working your way through 4 times. And just like that, you’re DONE! Pat yourself on the back and continue with your day because you are flippin’ FABULOUS!!!

Guest blogger: Kyra Atilla, Hot Mama & Franchise Owner
Hot Mama Health & Fitness – Red Deer
To connect with Kyra please email