 Build strength, boost your metabolism, and develop your core using just your body weight
If your goal is to burn fat and lose weight, focus on strengthening exercises that target the entire body. Full-body exercises are ideal because they work multiple muscle groups at once, saving time and energy.
This workout has 10 basic exercises. Some are for your lower body, some are for your upper body, and some are for your core.
Ready to give it a try? Here’s a full-body workout you can do at home in just 15 minutes!
1. Alternating Lateral Lunges
This will work your outer hips, which are the glutes, and the outer sides of your thighs.
Start by standing with your feet together. Take a large step out to the side with your right foot. Both feet should be facing forward. Stick your butt back and lean to the right. Squat down as low as you can with your right leg, keeping your left leg straight. Then return to center and repeat on the left side. Continue alternating for 10 repetitions on each side.
2. Plank Walkdown
This upper body exercise works your shoulders and triceps.
Start on the floor in a push-up position with your arms straight and your hands under your shoulders. Place your right forearm on the floor, then your left forearm. You are now in a plank position. Next, place your right hand on the floor and straighten your right arm. Do the same with your left arm. You are now in a push-up position. Repeat 10 times.
3. Curl-up
This move is designed to strengthen your abdominal muscles and improve the stability of your spine,
Lie on your back on the floor. Place your hands under your lower back to keep it arched. Bend your right leg and place your foot on the floor. Lift your head and shoulders off the floor. Hold for 7-8 seconds, then release. Repeat 10 times, then switch legs and do 10 more.
4. Bulgarian Split Squat
The Bulgarian Split Squat strengthens your quads, hamstrings, glutes, and calves.
Find a flat surface, such as a chair or couch. Stand 2 feet in front of it, facing away. Raise one foot and place it on the couch or chair. You can tuck your toes in or keep your foot flat.
Lower your back knee until it’s about 1 inch off the floor. Lean forward slightly over your front leg throughout the exercise. Then come back up to complete one rep. Do 10 reps on one leg, then switch to the other leg.
5. Dips
This exercise works your shoulders, triceps and chest.
Grab a chair or couch. Sit on the edge with your hands at your sides. Move your body forward so that your butt is against the edge. You can keep your feet planted or straighten your legs to make it harder. Bend elbows and lower body to floor. Continue until your elbows are bent 90 degrees. Then come back up until your elbows are locked. Repeat 10 times.
6. Foam Roller Abs Exercises
Start by kneeling on the floor with a foam roller lying horizontally in front of you. With your hands on the roller, push your hips forward so that your bottom doesn’t stick out. Now slowly roll the foam roller forward with your hands and arms outstretched. Go as low as you feel comfortable, then roll back to the starting position.
7. Glute Bridges
Lie on your back on the floor. Plant your feet six inches in front of your buttocks. Raise hips as high as possible, driving through heels. Lower your butt back to the floor to complete the rep. To make it harder, keep one leg in the air and drive through one leg, working one glute at a time. Do 10 reps on each leg.
8. Kettlebell Renegade Row
It works your shoulders, arms, and back muscles. To make it harder, add a push-up between each rep.
Place dumbbells or kettlebells on the floor. You can use one or two. Assume a push-up position with the weight between your hands. Stance feet wide. Pick up the weight with your right hand and row it into your chest. Avoid rotating your hips as you pull. Lower and switch sides. Perform 10 repetitions on each side.
9. Dumbbell Stepups
Grab your weights and hold them to your sides. Find a chair or couch that’s stable enough for you to stand on. It shouldn’t feel wobbly. Place one foot on the surface. Lean forward and step up with the other foot so you’re standing upright. Then step back down with the same foot and repeat 10 times before switching legs.
10. Curl and Press
You’ll work your biceps, shoulders, and triceps with the curl and press.
The Movement: Start by standing with the dumbbells in your hands. Curl the dumbbells with your palms facing up. Bring them to your shoulders, palms facing each other. Then press the dumbbells overhead until your elbows are locked. Bring the dumbbells down to your shoulders, then lower them back to your sides to complete one rep. Repeat 10 times.
