10 Full Body Exercises You Can Do in 15 Minutes

In today's fast-paced world, finding time to exercise can feel impossible, especially for busy professionals. Whether you're facing gym intimidation, a plateau, or simply a lack of time, it's crucial to have quick yet effective workouts at your disposal. This 15-minute full body workout is designed specifically for you, allowing you to maximize your effort in minimal time, all from the comfort of your home.

Quick Stats Box:

• Total Time: 15 minutes
• Equipment Needed: None (optional yoga mat)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Prepare your body for the workout with a quick warm-up to get your heart rate up and muscles ready.

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Keep your core tight and arms straight as you jump out and in.

2. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep arms parallel to the ground, and make small circles.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back as you squat down.

4. Torso Twists

   • Duration: 1 minute
   • Form Cue: Stand tall and twist your torso side to side, keeping your hips facing forward.

5. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up towards your chest, and pump your arms for momentum.

Full Body Exercises (10 Minutes)

Complete each exercise for the specified reps and sets, resting 30 seconds between exercises.

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |--------------------------|---------------|-----------|----------------|---------------------------------------------|--------------------------------------| | Push-Ups (Knee Push-Ups) | 10-15 reps | 2 sets | 30 seconds | Keep your body in a straight line from head to heels/knees. | Perform on knees for less intensity. | | Bodyweight Squats | 15-20 reps | 2 sets | 30 seconds | Squeeze your glutes at the top of the squat. | Reduce depth to half squats. | | Plank | 30 seconds | 2 sets | 30 seconds | Keep your body in a straight line from head to heels. | Drop to your knees for support. | | Reverse Lunges | 10 reps each leg | 2 sets | 30 seconds | Step back far enough to keep your front knee over your ankle. | Reduce the range of motion. | | Mountain Climbers | 30 seconds | 2 sets | 30 seconds | Drive your knees towards your chest quickly. | Slow down for a more controlled pace. | | Tricep Dips (Chair Dips) | 10-15 reps | 2 sets | 30 seconds | Keep your elbows close to your body as you lower. | Bend your knees to reduce difficulty. | | Burpees | 5-10 reps | 2 sets | 30 seconds | Jump high and land softly, keeping your knees slightly bent. | Step back instead of jumping. | | Side Plank | 20 seconds each side | 2 sets | 30 seconds | Stack your feet and keep your body in a straight line. | Drop your bottom knee for support. |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover.

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Bend at the hips and let your upper body hang, relaxing your neck.

2. Child's Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and extend your arms forward, relaxing your back.

3. Seated Hamstring Stretch

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Reach for your toes while keeping your back straight.

Complete in: 15 minutes

Conclusion

This 15-minute full body workout is designed for busy professionals like you, who want to stay fit without the hassle of gym intimidation or lengthy workout sessions. Aim to complete this routine 3 times a week, allowing for rest days in between to let your muscles recover. As you build strength and endurance, consider progressing to more challenging variations of these exercises or increasing the duration of each set.

If you're looking for personalized coaching with real-time feedback to help you stay on track and improve your form, consider HipTrain's live 1-on-1 sessions with certified trainers.