Hello! If you’ve stumbled upon this post, then you’re probably searching for a quick home workout. Maybe you’re looking to work up a sweat during naptime or need a 15-minute workout to do during your lunch break. Regardless of the reason, this 15-minute full-body workout can be completed anywhere.

Body-Weight Exercises Only

To make this 15-minute workout truly doable anywhere, you will be performing body-weight exercises only. No equipment is needed! The body-weight exercises you will be performing will include body-weight strength exercises targeting your full body: chest, back, arms, core, and glutes/legs. I’ve also added in a few body-weight cardio exercises to rev up your heart rate for increased calorie burn and cardiovascular fitness.

Exercise Modifications

I am a firm believer in modifying exercises as needed. As a physical therapist, I am constantly teaching patients modifications of various exercises to make sure they are not only comfortable with the exercise they are performing but also safe. One of my favorite Peloton instructors, Jess Sims, uses the phrase, “No ego, amigo,” when referring to modifying exercises, and I fully stand behind it!

Required Equipment

• None! Just your body weight

Optional Equipment

• Yoga Mat/Exercise Mat (My favorite is this one!)

Workout Instructions

This 15-minute body-weight workout will consist of 3, 5-minute circuits. Technically, you’ll be completing 3 different AMRAPs (As Many Rounds As Possible). Each circuit/AMRAP targets a specific muscle group: lower body, upper body, and core, and consists of 3 exercises per circuit. You’ll notice the third exercise of each circuit is a cardio move intended to get your heart pumping!

For example, you will be starting with the lower-body portion. You’ll set a timer for 5 minutes and complete the repetitions for the 3 exercises listed over and over until the timer ends. Feel free to rest as needed throughout, but try to take as little rest as possible during the 5 minutes.

Exercises in Detail

REVERSE LUNGES

Primary Muscles Activated: Quads, Hamstrings, Glutes

AIR SQUATS

Primary Muscles Activated: Quads, Hamstrings, Glutes

SKATERS

Primary Muscles Activated: Quads, Hip Abductors (Outer Thighs)

PUSH-UPS

Primary Muscles Activated: Pectoralis Major and Minor, Anterior Deltoid (Front of Shoulder), Triceps

TRICEP DIPS

Primary Muscles Activated: Triceps

HALF BURPEES

Primary Muscles Activated: Deltoids (Shoulders), Abdominals, Hip Flexors, Quads, Hamstrings

MOUNTAIN CLIMBERS

Primary Muscles Activated: Abdominals, Hip Flexors, Deltoids (Shoulders)

HIGH PLANK

Primary Muscles Activated: Abdominals, Quads, Glutes, Deltoids

PLANK JACKS

Primary Muscles Activated: Abdominals, Deltoids, Glutes

Ignore the golden retriever fur in the pics! Those with goldens will understand. 🙂

Click to Shop My Post

similar Workout Top

exact leggings

exact shoes