When it comes to working out, it’s all about numbers. Not even necessarily the ones on the scale, but the ones that tell us how far we’ve walked, how many reps we’ve completed, or how much weight we’ve lifted. And when those numbers are part of a catchy formula? Even better. First, there was the 12-3-30 treadmill workout, then came the 6-6-6 walking challenge. Now, the latest numbers-based fitness method making the rounds is the 5-10-15 workout.
Easy to remember and effective, the 5-10-15 is an interval-style routine that’s flexible enough to fit your schedule, fitness level, and available equipment (or lack thereof). Whether you’re working out at home or at the gym, the format is designed to adapt to you. “The 5-10-15 method feels approachable but still challenging,” explained certified personal trainer Stephanie Schappert. “You don’t need a ton of equipment or a full hour in the gym, but you can still get in a really solid workout.” Ahead, Schappert explains how it works and ways to try it.
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What Is The 5-10-15 Workout?
The 5-10-15 format breaks your workout up into three different levels of intensity:
- 5 reps of a high-intensity movement (think: burpees, jump squats, or jumping jacks)
- 10 reps of a moderate-intensity movement (think: reverse lunges, bodyweight squats, or push-ups)
- 15 reps of a lower-intensity movement (think: dead bugs, glute bridges, or arm circles)
From there, you repeat the circuit as many times as you’d like, though the general rule of thumb is five rounds. There’s no set recovery time between exercises or sets—adjust it however you need to based on your fitness ability, energy, and the time you have. For an extra push, skip the rest period after each movement and keep breaks minimal between rounds.
The idea is to make the workout straightforward and adaptable, taking out any guesswork and the mental barriers that can make getting started harder than the workout itself.
What Are The Benefits of The 5-10-15 Workout?
It can support both cardio and strength
The way the 5-10-15 builds is intentional: The most-challenging, low-rep movement focuses on power, the middle movement helps develop strength and muscle, and the highest-rep movement tests your endurance. A 2021 study published in Sports Medicine found that varying training styles and intensities can boost both cardiovascular fitness and muscular strength, making the 5-10-15 method a well-rounded workout.
“The structure is designed to keep your heart rate elevated while also challenging your muscles,” Schappert said. “That combination can help improve cardiovascular endurance, muscular strength, and overall stamina.” In other words, the varied reps ensure you’re working across multiple types of muscular strength, but the fact that you’re moving through the exercises without rest gives you cardiovascular benefits.
It’s time efficient
Whether you do three rounds or five, the 5-10-15 workout doesn’t require much time. It can be as long or as short as you need it to be. “One of the biggest benefits is that you can get a really challenging workout in a short amount of time,” Schappert said. “Even 15-30 minutes can be enough to raise your heart rate and build strength, which makes it a great option for people with busy schedules.”
It’s adaptable
Schappert said this type of workout can meet you where you are. With the 5-10-15 approach, the only structure is the format so you call the rest of the shots: the types of exercises, bodyweight or with weights, and how many rounds you complete. “Whether you’re newer to fitness or more experienced, the movements, pace, incline, resistance, and intensity can all be adjusted to match your current level.”
The same goes for your lifestyle and goals. Only have 20 minutes to work out? Set a timer and do as many rounds as you can in that timeframe. Or if you’re sticking with the same three movements for a month, try incorporating progressive overload by adding more weight, reps, or number of rounds each week.
It doesn’t require much (if any) equipment
No gym? No problem. According to Schappert, one of the biggest perks of the 5-10-15 workout is you don’t need a lot to get started. Many exercises can be done with just your bodyweight, or you can work with what you have on hand, like dumbbells or bands. Translation: You can do it anywhere.
5-10-15 Workouts to Try
Ready to try the 5-10-15 method for yourself? Schappert shared three variations, depending on your focus. Do them with or without weights, keeping in mind that the point isn’t to rush through the reps, but to maintain good form and choose a pace (and resistance level, if applicable) that leaves your muscles feeling that satisfying burn by the final round.
As for frequency, Schappert recommended doing the 5-10-15 workout two to four times per week, alternating the harder days with lighter movement or recovery-based activities so your body has time to bounce back and actually get stronger.
If you’re targeting full body:
- 5 burpees
- 10 push-ups
- 15 squats
If you’re targeting lower body:
- 5 jump squats
- 10 reverse lunges
- 15 glute bridges
If you’re targeting upper body:
- 5 push-ups
- 10 tricep dips
- 15 shoulder taps
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
