The 15 Most Popular Quick Workouts Of 2023

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January 21, 2022 - Updated December 18, 2023

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When your hectic schedule makes an hour-long Sweat session feel like an impossible feat, a quick workout might be exactly what you need. 

Short workouts can be the perfect way to squeeze in your daily dose of self-care without the need for much space or equipment, meaning you can get them done before or after work, on your lunch break or between appointments.

Twenty minutes or less is all you need (except for one popular workout we made an exception for) to experience the benefits of being active, so the next time you’re feeling your to-do list looming, try an energy-boosting workout to help you reset and recharge  — you’ll be amazed at how great you feel. 

Sweat’s popular Express Workouts collection in the On Demand section is one of our favourite features of the app, covering a range of training styles with short sessions that are perfect for home, gym or even outdoors!

To make choosing your next workout a breeze, we’ve compiled the top 15 most popular Express workouts of 2023. These quick workouts will keep you moving when you don’t have a lot of time, help you discover something new and add a little extra to your routine when you’re feeling energetic! These workouts can be easily found using the Search bar in the Sweat app.

Quick workouts the Sweat Community are loving right now 

Whether it’s AMRAP or circuit training, here are the 15 most popular quick workouts from 2023. These are the ones the Sweat Community just can’t get enough of!

Express Abs

Trainer: Kayla Itsines

If you’re looking for a workout that will help you Sweat away your stresses (literally!), you need to try this Express Abs workout from head trainer, Kayla Itsines. 

This high-intensity workout utilises circuit training with seven heart-pumping bodyweight exercises you’ll do consecutively for three laps. It’ll take you around 15 minutes to complete and you don’t need any equipment to get started!

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Back & Shoulders

Trainer: Kelsey Wells

If you want a strong upper body like Kelsey, try this killer 15 minute at-home circuit workout from her PWR at Home program. You’ll perform four exercises, one after the other, with short rest breaks, for four laps. Grab a bench and a pair of dumbbells and you’re good to go! 

Pilates Ab Burner

Trainer: Katie Martin

Set your core alight with this 20-minute Pilates circuit from Katie Martin. You don’t need anything except a yoga mat to get started, and you’ll be moving through six different Pilates exercises for 45 seconds, followed by 15 seconds of rest, for three laps in total. If you’re not in the mood to be on your feet, you’ll love this core workout as the entire session is spent on your back! 

Easy 10 Minute Yoga

Trainer: Phyllicia Bonanno

When you know you’re in the mood for a good stretch and a few moments to unwind - physically and mentally - this quick yoga flow is an amazing option. In just 10 minutes Phyllicia will take you through 10 key poses in an opening sequence, sun salutation and closing sequence. Bliss! 

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Express Abs

Trainer: Chontel Duncan

Get a killer ab workout in less than 15 minutes with this AMRAP session - meaning for each 45-second interval of work, you’re aiming to complete as many reps as possible of the exercise as you can before the time is up! Rest for 15 seconds, then move on to the next exercise. Equipment needed? Just a mat! 

3-Minute Ab Finisher

Trainer: Kayla Itsines

Sometimes at the end of a longer workout, you just want a few minutes of core work to finish things off. Perhaps you’ve done a few Express workouts back-to-back and are looking for one final speedy one to wrap it up! This ab finisher is exactly what you’re looking for. You’ve got three exercises that you’ll perform for 20 seconds each for three rounds in total. Core blast - done!

Express Glute Blast 

You don’t need large pieces of equipment to have an effective workout, and this 15-20 minute glute session proves that with just a set of dumbbells and a resistance band. 

Get ready for two weighted supersets, followed by a resistance band finisher - all designed to target and strengthen your glutes.

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Anytime Abs

Trainer: Kayla Itsines 

For a fast-paced 15-minute ab workout with plenty of variety - Kayla has got you covered here. She’ll be working your core from every angle, with exercises performed on your back and on your toes. Only two circuits and six exercises in total, but plenty of core sizzle.

Limber Lower Body

Trainer: Chontel Duncan

Not every Sweat session has to be a workout. There are also an abundance of recovery options in the app, and this session is a member favourite. In the space of 10 minutes, you’ll stretch out your adductors, calves, hamstrings, glutes, hip flexors and lower back. We can feel the relief already.

Express Legs 

Trainer: Kayla Itsines 

This one will get your heart rate up and challenge your endurance. While you’ll be finished in just 12-15 minutes, you’ll be moving through a series of seven leg exercises one after the other, only resting once you’ve finished the circuit. Get to the end, have a 30-second rest, then repeat two more times!

Express HIIT

Trainer: Chontel Duncan

Feel FIERCE and in control with Chontel’s Express HIIT workout. If you’re eager to unleash your inner warrior, this workout will take you just 10 minutes — but don’t let that fool you into thinking it will be easy. You’ll have four bodyweight exercises to get through — think burpees, sprawls and jump squats — for three rounds, all at your max effort. Express workouts can be tough if you want them to be!

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Core Pilates Workout

Trainer: Katie Martin

At 30 minutes, this definitely pushes the limits of what we call “Express” but the Sweat Community can’t get enough of it. The format is simple: nine exercises, each performed for 45 seconds with a 15-second rest in between, repeated for three laps in total. All you need is a mat and you’ll rotate between ab exercises on your back and in plank variations to take your core strength to a new level. 

Low Impact Full Body

Trainer: Kayla Itsines

This dumbbell workout is great for when you’ve only got 10-15 minutes and want an epic workout without any jumping exercises. You’ll be doing three supersets with a range of movements to work your entire body - think squat rotations, shoulder taps, single-leg glute bridges, chest flies, bent-over reverse flies and Russian twists. 

Express Glutes & Abs

Trainer: Britany Williams

Didn’t think you could feel the barre burn in 20 minutes? Let Britany’s Express Glutes & Abs workout prove you wrong — and all you need is a pair of dumbbells. Get ready for plenty of holds and pulses as you work through four sequences that focus on the plank, lunge and bridge before entering your well-earned recovery.

Full Body Express Workout

Trainer: Kelsey Wells

Effective workouts can be super simple. Four exercises. 45 seconds each. 15 seconds of rest in between. Four rounds. That’s it! Although it’s simple, this is a great session to fatigue your muscles and feel strong in 15-20 minutes.

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Rediscover your love of fitness with quick and effective workouts

Next time you feel the weight of workout excuses ready to sabotage your routine, try moving your body for just 10-30 minutes - whatever time you have! It’ll help remind you just how good even a small burst of exercise can make you feel.

And if you’ve just started to move your body again after some time off or due to sickness, a quick workout can be a great way to help you ease back into your training. You can find and try one of these workouts using the search bar in the On Demand tab, or if you’re new to Sweat, get started today with a free 7-day trial.

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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