Summer does not mean your fitness goals have to suffer – shorter workouts from home can be just as effective as hours in the gym

It’s fair to say that for most parents of school-age children, any semblance of routine goes out of the window from mid-July to the start of September every year. While taking your foot off the gas a little has its advantages, an absence of structure (not to mention childcare) makes it tricky to find time for the most basic of self-care – and exercise is, sadly, one of the first things to suffer.

But it doesn’t have to be this way. We are not advocating hours in the gym while your kids run rampant at home – rather, it is totally possible to tweak your workout regime for a few weeks and not lose any strength or fitness. In fact, you might even gain some.

Research has proved that short, sharp home workouts can be just as (if not more) effective than gym-based sweat sessions. A 2022 study, published in the European Heart Journal, shows that just 15 to 20 minutes of vigorous activity per week (broken up into exercise ‘snacks’ of around two minutes a day) is enough to offer substantial health benefits, from lowering our risk of developing cancer and heart disease, through to a reduced risk of all-cause mortality.

And the experts agree. “Short workouts can be highly effective,” says James Brady, personal trainer at OriGym. “Especially when the intensity is right and the routine is done consistently. Short workouts can improve strength, flexibility, and mental wellbeing, offering a realistic way to build momentum and stay consistent, which is key to long-term fitness results.”

We asked personal trainers to share their favourite full-body workouts that can all be done at home in less than 20 minutes, and will have you feeling fit and strong faster than you can say Joe Wicks.

Best if you’re short on time

Joe Wicks’ 10 minute full-body workout

The science stacks up here: a 2016 study published in the Journal of Physiology shows that just 10 minutes of high-intensity interval training (HIIT), including only one minute of hard effort, produced similar improvements in insulin sensitivity and VO2 max as doing 50 minutes of steady-state cardio.

“The key to workout success does not necessarily lie in the duration of the workout, but in how you train during that time,” explains Matt Parsons, gym manager and certified personal trainer at Ultimate Performance.

Best for weight loss

10-minute AMRAP workout

For the uninitiated, AMRAP stands for ‘as many rounds as possible’, which is, as you would expect, going to feel a lot like hard work from start to finish.

“The key here is to attack each rep, and each set, with maximum intensity,” notes Parsons. “If you’re not out of breath and your muscles fatigued after 10 minutes, you’ve not pushed yourself enough, and you won’t get the maximum benefits.

“Big compound movements such as squats, dips and bench presses performed in a circuit-style format creates high metabolic demand, elevating the heart rate and fat-burning capability both throughout and post-workout.”

Best for stronger arms and legs

15-minute full-body HIIT circuit

When time is of the essence, you can’t go far wrong with a classic HIIT session, as Brady explains. “One of my favourite workouts is a full-body HIIT circuit,” he shares. “This includes squats, push-ups, jumping lunges, and mountain climbers in short, timed intervals. It’s high-energy, works multiple muscle groups at once, and keeps your heart rate up, which boosts both strength and cardio fitness. In just 15 minutes, you can challenge your legs, core, and upper body while also burning calories fast.”

Best if you like weights 15- minute full-body dumbbell workout

While bodyweight sessions are absolutely effective, you may want to up the ante with some simple equipment such as kettlebells or dumbbells to mix things up and ensure you’re achieving what’s known in the fitness world as ‘progressive overload’ – in short, making sure your workouts get tougher as you gain fitness and strength.

“It is genuinely amazing what you can do with a pair of dumbbells, or even just your own bodyweight, and just 15 minutes of your time,” says Parsons.

Best for core strength

15-minute bodyweight strength flow

No equipment is needed for this slower, more controlled, strength-training workout.

“Moves like shoulder taps, push ups and superman rows focus on control and stability rather than speed,” says Brady. “These target your core, glutes, and posture muscles which are vital for building functional fitness (everyday strength) and helping to prevent injury.”

Best for mobility and stress busting

15-minute yoga flow with Adriene

Any trainer worth their salt will tell you that building strength and fitness is as much about how you rest and recover as it is about how hard you workout. If you’re doing more high-impact exercise than usual (since your sessions are shorter) it’s important to balance these with lower-impact mobility work, too.

“I love quick yoga or mobility flows,” says Brady. “These help loosen tight hips, shoulders, and lower back which is especially important if you sit at a desk most of the day. Just 15 minutes of stretching and breathwork can ease tension and improve flexibility.

“You’re not just moving, you’re building strength, balance, and endurance in ways that support real-life movement – the key to an effective workout.”