Top 10 Full Body Exercises You Can Do in 15 Minutes

Struggling to fit a workout into your busy schedule? With only 15 minutes to spare, it's easy to feel overwhelmed by the thought of a full body workout. But fear not! We've crafted a quick yet effective routine that targets all major muscle groups, allowing you to break a sweat without the need for a gym. Whether you're a busy professional or just short on time, these exercises can be performed in the comfort of your home, requiring minimal space and no equipment.

Quick Stats:

• Total Time: 15 minutes
• Equipment Needed: No equipment required
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Before diving into the workout, let’s get your body ready. Follow these dynamic stretches:

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds each leg)
3. Torso Twists - 30 seconds
4. High Knees - 1 minute
5. Jumping Jacks - 2 minutes

Full Body Exercises

1. Bodyweight Squats

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and push your hips back as if sitting in a chair.
• Modification: Reduce depth to half-squats or perform seated squats on a chair.

2. Push-Ups (Knee or Standard)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels; lower until your chest nearly touches the floor.
• Modification: Perform push-ups on your knees for an easier version.

3. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable and avoid rotating your body as you tap each shoulder.
• Modification: Drop to your knees for a modified plank.

4. Jumping Lunges

• Reps: 10 reps each leg
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly and ensure your front knee does not extend past your toes.
• Modification: Step back into a lunge instead of jumping.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly while keeping your core tight.
• Modification: Slow down the pace for a gentler version.

6. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds before lowering.
• Modification: Perform single-leg bridges for increased difficulty.

7. Burpees

• Reps: 8 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Ensure you jump explosively and land softly to protect your knees.
• Modification: Step back into a plank instead of jumping.

8. Side Lunges

• Reps: 10 reps each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your opposite leg straight as you lunge to one side.
• Modification: Perform a step-out lunge for a lower impact.

9. Bicycle Crunches

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor as you twist.
• Modification: Perform regular crunches if needed.

10. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows under your shoulders and your body in a straight line.
• Modification: Drop to your knees for a modified plank.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------|------------------|------|------------| | Bodyweight Squats | 15 reps | 3 | 30 seconds | | Push-Ups | 10 reps | 3 | 30 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | | Jumping Lunges | 10 reps each leg | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 30 seconds | | Burpees | 8 reps | 3 | 30 seconds | | Side Lunges | 10 reps each side| 3 | 30 seconds | | Bicycle Crunches | 30 seconds | 3 | 30 seconds | | Plank | 30 seconds | 3 | 30 seconds |

Cool-Down (3-5 minutes)

Finish your workout with these stretches to promote recovery:

1. Child’s Pose - 1 minute
2. Standing Quad Stretch - 30 seconds each leg
3. Seated Hamstring Stretch - 1 minute
4. Shoulder Stretch - 30 seconds each arm

Complete in: Approximately 15 minutes

Conclusion

This 15-minute full body workout is designed to be efficient and effective, perfect for busy professionals looking to stay fit at home. Aim to complete this routine 3 times a week, with rest days in between. As you progress, consider increasing reps, sets, or reducing rest times to continuously challenge your body.

Ready to take your fitness to the next level? Consider personalized coaching for tailored workouts and real-time feedback.