Fifteen minutes, no equipment, no gym. A circuit that builds strength and lifts your mood.
2 minute read. For teens and young women.
Try this today
Do one round of the circuit — just five minutes. Tomorrow, do two.
Warm up for two minutes by marching on the spot and rolling your shoulders. Then do each move below, rest for a minute, and repeat the whole circuit three times.
| Move | Amount | Tip |
|---|---|---|
| Bodyweight squats | 15 reps | Chest up, weight in your heels. |
| Push-ups | 10 reps | Knees or a wall are completely fine. Form beats depth. |
| Plank | 30 seconds | Straight line from head to heels. Breathe. |
| Glute bridges | 15 reps | Lie on your back and lift your hips. Great for posture. |
| Jumping jacks | 30 seconds | Shake off the day. Step them out if you need to. |
Don’t wait for motivation
It comes and goes. Pick a time — after school, before dinner — and make it the default.
Pair it with something you love
Save a favourite playlist or podcast for workout time only. You’ll start looking forward to it.
Count sessions, not calories
Three short sessions a week, every week, beats one exhausting one.
“Movement is a celebration of what your body can do — not a punishment for what you ate.”
General wellness information, not medical advice. If you’re worried about eating or health, please talk to a doctor. Disclaimer