15-Minute Workout (Full Body, No Equipment)

Subj: A 15-Minute workout for beginners that you can do at home with no equipment.

This 15-minute workout consists of bodyweight exercises only. I can do this workout when traveling or when I’m in a pinch but want to get a sweat in.

The 15-Minute Workout

As mentioned, the workout is for your total body. Meaning every muscle group gets trained.

The workout starts with 5 minutes of ab work. Then two leg exercises, push ups, core and total body exercise.

5-minute ab circuit – 5 ab exercises, each done for 1 minute straight. With no rest in between (keep rest as little as possible.)
2 minutes of bodyweight squats
2 minutes of lunges
2 minutes of pushups
1 minute of planks
1 minute of burpees
1 minute squat jumps
1 minute running in place

This is a HIIT style 15 minute workout. Each exercise should be done in rapid succession. Take the shortest breaks you can. Try to transition to the next exercises immediately after each one.

It will take time to get used to this workout. Especially if you are a beginner. So don’t be afraid to take a break as needed. This is an intense workout for anybody.

Full body 15 minute workout

What this 15-minute workout is good for:

Improve Cardio

The fast pace keeps your heart rate up. Sustaining your heart rate in the elevated zone for 15 minutes is enough to improve your cardiovascular health.

Fat burning

Lose weight and burn belly fat in 15 minutes per day. The rapid movement spikes your metabolism for many hours.

Build Strength

Bodyweight exercises are great for building strength. Especially when performed consistently and when you push yourself.

General Fitness

It’s an intense total body workout that can be done anywhere at anytime. It helps you maintain a healthy bodyweight and lowers body fat.

15-Minute Workout Benefits

Quick, compact and efficient. This workout is quick enough to do anytime. It’s bodyweight exercises only so it can be done anywhere, even your living room or hotel. It’s a total body workout that burns a lot of calories in a sort amount of time.

This workout is intense – push yourself, but take small breaks as needed. This workout can be done over and over again. Try to do more reps within the time-block for each exercise than you did for your previous workout.

Low impact workout. This workout is 15-minute workout is low impact. Which makes it easy on the joints relative to other training modes.

15-Minute Workout Routine

This workout can be done every day. Perform it a minimum 3 times per week. Try to beat your previous best each workout. Always strive to do more reps than you did the workout before. That’s how you keep progressing.

Some people may ask, is a 15 minute workout enough?

Answer: Yes.

If you’re asking this question it likely means you are new a beginner. And that’s cool. But yes, a 15 minute workout is often enough to start you on the right path to getting healthy and fit.