15 minutes. Today's workout is ready.
No account, no equipment. Pick a goal and press start.
Tick today to start your streak
Push and core
Warm-up 60s
- March on the spotKnees up, arms swinging, breathe easy.
- Arm circlesBig and slow, change direction halfway.
Circuit 3 rounds, 40s on, 15s rest
- Push-upBody in one line. Knees down when it gets hard.
- Pike push-upHips high, lower your head toward the floor.
- PlankOn your forearms, squeeze glutes and belly.
- Dead bugOn your back, lower opposite arm and leg, low back flat.
Cool-down 60s
- Child's poseKnees wide, arms long, slow breaths.
- Hamstring stretchOne leg out, hinge forward, change sides halfway.
Why 15 minutes works
Short enough to do on a busy day, so you actually do it tomorrow as well.
1
Pick a goal
Stronger, leaner or toned. Change it whenever you like.
2
Follow the timer
It shows the move, the cue and the seconds left, and keeps your screen on.
3
Tick it off
Your streak grows. Miss a day and you pick up the next workout, none is skipped.
SculptClub Amsterdam
Train at SculptClub? Use this between visits.
A private gym in the Jordaan. Sculpt15 keeps you moving on the days you do not come in.
Questions
Is Sculpt15 free?
Yes. Every workout on this page is free, with no account and no card.
Do I need equipment?
No. A floor and sometimes a sofa or a sturdy chair is enough.
Where is my streak stored?
On this phone only, in your browser. Nothing is sent to us, so clearing your browser data or changing phones starts your streak again.
What is in a session?
Two minutes of warm-up, eleven minutes of circuit (three rounds of four moves, 40 seconds on and 15 seconds rest) and two minutes of cool-down. The timer takes you through it.
Is this safe for me?
These are general exercises, not medical advice. Stop if something hurts, and check with your doctor first if you are pregnant, injured or have a health condition.
Who makes it?
SculptClub, a private gym in the Jordaan in Amsterdam. Members use Sculpt15 at home between visits, and anyone else is welcome too.
What happened to SculptCoach?
This is the same site. The app is now built around one 15-minute workout a day. The workout guides are still under Workouts.