Short on time? No space for exercise? We’ve got you covered with this interval workout you can do virtually anywhere. 

Mom Sitting Total Body Fitness
Credit: Thayer Allyson Gowdy

If it's intense enough, 15 minutes of exercise is all you really need in a day, says trainer Courtney Wyckoff, the creator of Momma Strong, who designed our workout so you can complete it anywhere there’s enough space to do a plank. Studies show that this kind of interval training—in which you go all out for a short time, recover, and then repeat—is one of the best ways to burn fat, delay aging (yep, it keeps your cells young!), and stay healthy. So what are you waiting for? You’ll be done before your kid wakes up from his nap.

Low-Squat Jump

Stand with feet hip-width apart, and lower into a squat so that hip crease is just below knee level. Jump up and land in a low squat.

Make it easier: Jump up from a low squat and land in a partial squat, with hip crease just above knee level.

Plank Jack

Start on floor in plank position on palms of hands. Maintaining upper-body position, jump both feet out to sides and back in.

Make it easier: Quickly step one foot out, then the other, then step them back in, one at a time.


Lie facedown on floor, and lift torso a few inches off floor with knees bent. Reach hands back toward ankles, and hold position for 55 seconds.

Make it easier: Lift upper body, arms extended forward and legs straight, a few inches off floor. Hold for 55 seconds.

Triceps Dip

Sit with knees bent, feet flat, and palms on floor below shoulders. Walk feet forward a few steps, and lift hips several inches off floor. Bend elbows 90 degrees, then straighten them.

Make it easier: Keep feet closer to body.

Up, Up, Down, Down

Start on floor in plank position, resting on forearms. Lift right forearm, plant palm on floor, and straighten right arm; repeat with left arm. Reverse move back to start.

Make it easier: Start plank on your knees rather than your toes.

Parents Magazine