A Short Cardio Workout That Will Challenge Your Entire Body

If you’re strapped for time but still looking to get in a short cardio workout, we have just the solution. Our newest Sweat with SELF video is a 15-minute bodyweight routine that will get you breathless fast while also challenging all of your major muscle groups. Pro tip: Bookmark it now for those days when you need a super efficient, super effective dose of at-home cardio.

Led by trainers Astrid Swan and Ridge Davis, this workout is the fourth installment in a six-part cardio series. It’s definitely more intense than the previous three videos, thanks to several explosive total-body moves (think: jump lunges, plank burpees, and cheetah crawls) and minimal rest in between exercises. But cardio isn’t the only benefit of this workout: It also delivers a dose of strength work to key areas, including your core, legs, butt, and shoulders. Another plus of this routine? You don’t need any equipment to get it done, making it an easy addition to your jam-packed day.

So if you’re ready for a short cardio workout, grab a mat and follow along with the video below. Or, if you prefer to move at your own pace, keep scrolling for detailed workout directions and GIFs of each exercise.