Have 15 Minutes for a Full-Body Workout? Feel the Burn with These No-Equipment Moves

Full Body Workout in Just 15-Minutes

No time, but want to get serious about your back, shoulders, abs, and arms? Luckily, we have a 15-minute total-body workout routine that gets around all those hurdles.

We’ve created a beginner-friendly workout that you can do at home using only your body weight. You can do this workout two to four times a week, as long as you take at least one rest day between sessions to give your muscles time to recover.

1. Push-ups

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  1. Begin on all fours with hands on floor, slightly wider than vertical with shoulders, but in line with them.
  2. The body should be in a straight line from the shoulders to the ankles.
  3. Tighten the abdominal muscles as much as possible and hold.
    Lower body until chest almost touches floor, making sure elbows are close to torso.
  4. Pause and return to starting position. Perform 20 repetitions.

2. Knee raises

  1. Stand with feet hip width apart, facing forward, arms hanging by your sides.
  2. Jump from one foot to the other, lifting your knees as high as possible, preferably at hip level.
  3. Touch the floor with the tips of your toes.
  4. Each time you touch the floor with both feet is one repetition.
  5. Do a total of 20 repetitions.

3. Burpees

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  1. Stand with feet hip width apart and arms at sides.
  2. Lower to squat position with hands on floor in front of you.
  3. Return legs to push-up position and lower chest to floor.
  4. Return to position two and push both feet forward to return to squat position.
  5. Jump up and raise both hands above your head. Perform 10 repetitions.

4. Jumping jacks

  1. Stand with feet together and hands at sides.
  2. In one motion, jump your feet to the side and raise your arms above your head.
  3. Immediately reverse this motion by jumping back to starting position.
  4. Perform 30 repetitions.

5. Knee-to-elbow plank

  1. Start in push-up position.
  2. Bring your right knee toward your right elbow, making sure your abs are tight and your back is straight.
  3. Return to starting position and repeat, alternating sides.
  4. Perform 15 repetitions on each side.

6. Wall squat

  1. Start by standing about 2 feet (60 centimeters) from a wall with your back against it.
  2. Slide your back down the wall until your hips and knees are bent at a 90-degree angle.
  3. Keep your shoulders, upper back, and the back of your head against the wall.
  4. Both feet should be flat on the floor with weight evenly distributed.
  5. Hold position for the time required. Repeat 2 sets of 15 seconds.

7. Plank

  1. Begin by assuming a plank position.
  2. Bend your elbows and rest your weight on your forearms, not your hands.
  3. Your body should be in a straight line from your shoulders to your ankles.
  4. Contract your core and feel your navel draw toward your spine.
  5. Hold this position for the time indicated. Repeat 3 sets of 30 seconds.

8. Gluteal bridges

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  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Lift your hips off the floor so that your body is in a straight line from your shoulders to your knees.
  3. Pause in this position and then slowly lower your body to the floor.
  4. Do 2 sets of 12 seconds each.

Keep reading: 10-Minute workout to burn fat and tone thighs in one month

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