Some days you’ve got time for a focused gym session or your favourite group class. Other days, you’re squeezing movement into the gap between dinner prep and the next episode of your latest Netflix obsession. That’s where this workout comes in. In just 15 minutes, you’ll work your entire body with a simple circuit that you can do at home or in the gym. All you need is a few pieces of equipment and a little bit of motivation.
Meet the expert: Jizelle Kotze, personal trainer and Women’s Health Cover Search 2025 finalist.
Equipment needed: Trojan step, exercise mat, medicine ball, resistance tube and kettlebell.
Time: 15 minutes
How To Do The Workout
- 3-minute warm-up (step-ups)
- Complete six exercises
- Perform two rounds
- Work for 45 seconds, then rest for 15 seconds before moving to the next exercise
That gives you a 12-minute circuit, plus a three-minute warm-up for a complete 15-minute full-body workout.
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Warm-up: Step-ups
Stand facing the step with your feet hip-width apart. Step onto the platform one foot at a time, then step back down in the same way. Continue at a steady pace for three minutes.
READ MORE: Build Strength At Home With Trojan
Ball slams
Stand with your feet hip-width apart, holding the medicine ball with both hands. Lift the ball overhead with your arms straight, or only as high as feels comfortable if you have shoulder discomfort. Brace your core, then slam the ball down to the floor with as much power as you can. Squat to pick it up, then repeat. That’s one rep.
Quick Tip: For best results, throw the ball onto a mat or soft surface.
Bent-over row
Stand on the middle of the resistance tube with both feet, holding one handle in each hand. Hinge at the hips with your back flat and your knees slightly bent. Pull your elbows back towards your ribs, squeezing your shoulder blades together at the top of the movement. Lower with control. That’s one rep.
Level up with: Single-leg bent-over row
Stand on the middle of the resistance tube with one foot, holding one handle in each hand. Hinge at the hips with your back flat and your supporting knee slightly bent. Pull your elbows back towards your ribs, squeezing your shoulder blades together, then lower with control. Complete your reps before switching sides. Standing on one foot reduces the tension in the tube slightly while adding a balance challenge.
READ MORE: How To Create A Sweaty But Accessible High-Intensity Low-Impact Workout
Kettlebell swings
Stand with your feet slightly wider than shoulder-width apart, holding a kettlebell in front of your body with both hands and your arms straight. With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Drive your hips forward to swing the kettlebell up to shoulder height, squeezing your glutes and bracing your core at the top of the movement. Allow the kettlebell to swing back down through your legs under control. That’s one rep.
Kettlebell high pull
Stand with your feet hip-width apart, holding the kettlebell with both hands in front of your body. Hinge slightly at your hips, then drive through your legs and hips to lift the kettlebell towards your chest. Lead with your elbows so they stay higher than your hands, bringing the kettlebell to chest height before lowering it back down with control. That’s one rep.
READ MORE: How WH Cover Search Finalist Jizelle Kotze Developed A Healthy Body Image
Plank knee taps
Start in a high plank with both hands gripping the handles of an ab wheel directly beneath your shoulders. Keeping your core braced and your body in a straight line, lower knees to lightly tap the floor, then return to the plank position. Keep your hips as steady as possible. That’s one rep.
Glute bridge
Lie on your back with your knees bent and feet flat on the floor. Place the medicine ball on your hips or lower tummy. Drive through your heels to lift your hips, squeezing your glutes at the top, then lower back down with control. That’s one rep.
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Source: https://www.womenshealthsa.co.za/fitness/feed
