15 Minute Fat Burner Workout

Spring is officially here! Which means summer is right around the corner and so are barbecues, vacations, and beach days! What better time to start prepping your body than now with three products you can use time and time again. In today’s workout, I’ll show you how to make the most out of 15 minutes through this full-body cardio workout that will get you sweating up some calories using a jump rope and stretch bands!

These 2 products have to be some of the best to workout and travel with for how lightweight and versatile they are to use. The workout I created today is a mix of low impact and high impact workouts divided into 5 different circuits. Each circuit is 1 minute less than the one before, resulting in a 15 minute cardio buzz that will leave you wanting more. Feeling brave? Try this workout 2x and let me know how you did in the comments below!

Equipment //
Yoga Mat
Jump Rope
Stretch Bands

Workout Structure //

  • Circuit 1- 5 minutes total
  • Circuit 2- 4 minutes total
  • Circuit 3- 3 minutes total
  • Circuit 4- 2 minutes total
  • Circuit 5- 1 minute

Workout Details

Workout Step-by-step //

5 rounds- 15 minutes total
Circuit 1:
Jump Rope (x3)
High Knees
Front Leg Kicks

Circuit 2:
Ankle Jumping Jacks
Bridge Ups

Circuit 3:
Skater Hops
Tricep Dips

Circuit 4:
Squat Jacks
Jump Squats

Circuit 5:
Tuck Jumps

Duration // 15 minutes

Type // Cardio

Breakdown //

  1. Jump Rope
    Step 1 // With jump rope in hand, jump in unison with rope, alternating jumping styles and speed for greater challenge.
  2. High Knees
    Step 1 // Keep core tight and engaged. Bring knees up to touch hand as high up in front as you as possible. Continue alternating between knees as fast as you can.
  3. Front Leg Kick
    Step 1 // Kick one leg directly out in front of you while standing on other foot. Alternate and repeat.
  4. Ankle Jumping Jacks
    Step 1 // Tie stretch band in a loop by tying ends in a knot and looping around ankles.
    Step 2 // With stretch band around ankles, perform jumping jacks as normal.
  5. Bridge Ups
    Step 1 // Lay back and feet on ground. Bring butt up towards sky then push knees outward with stretch band looped around thighs.
    Step 2 // Bring butt down, bring back up, open knees, and repeat.
  6. Skater Hops
    Step 1 // Hop side to side in rapid movements- extending arms and legs behind and in front of body.
  7. Tricep Dips
    Step 1 // Bring arms behind you with elbows facing back. Place feet on ground and butt close to ground.
    Step 2 // Slowly lower, putting focus on triceps. Continue to bring up and down in slow and controlled movements.
  8. Squat Jacks
    Step 1 // Stand with feet hip width apart.
    Step 2 // Squat in an explosive movement while also bringing arms up wide in air.
    Step 3 // Bring arms down when jumping back up and repeat.
  9. Jump Squats
    Step 1 // Start with feet a little wider than hip width apart.
    Step 2 // Squat, then push up and jump in one explosive movement.
    For modified version, squat without jumping.
  10. Squats
    Step 1 // Stand with legs hip width apart. Bring butt down as if sitting on chair, squeezing glutes at the top. Repeat motion.

This workout isn’t for the faint of heart! Remember to modify if you are a beginner. Challenge a friend to try this workout with you and cheer each other on! As always, continue to challenge yourself with my workout library and if you are in need of an accountability buddy, join our Facebook group to be part of the squad!

Raising the Standard on what it means to be fit,