15-Minute Full Body Workout for At-Home Beginners

Table of Content

• Jab - Cross - Jab - Rear Uppercut | 1 - 2 - 1 - 6 (1 minute)
• Cross Body Punches (30 seconds)
• The Greatist no-equipment, 15-minute total-body workout
• Minute Holiday Hustle sweat-free, total body workout
• Rest (1 minute)

Then, you will do 30 seconds of cross body punches, and finally finish off with 30 seconds of jumping jacks. This quick total-body workout is short but intense, so you’ll feel like you got in a full-length session in a fraction of the time. And it leaves no major muscle group untouched. Pivot your body 45 degrees towards your right, as you drive off your left leg, transferring your bodyweight from left leg to right leg.

That's one rep. Repeat, kicking with your left leg, and continue alternating. It’s time to start the workout--the first thing is the warm-up. The warm-up is 2 minutes long and consists of 4 exercises performed for 30 seconds each. You will start with 30 seconds of arm circles followed by hip circles.

Jab - Cross - Jab - Rear Uppercut | 1 - 2 - 1 - 6 (1 minute)

You don’t have to be trying to build muscle or lose weight or anything like that. You could skip a workout, but then it becomes a trend. You skip one workout this week, then two workouts the following week, and you stop working out altogether. Luckily, you don’t have to fall into that pit. You can use 15-minute at-home workouts on those days when you don’t have time for a full half-hour workout.

In less than 30 minutes, you'll target and strengthen every muscle above your waist. Minimum amount of physical activity for reduced mortality and extended life expectancy. If you’re new to working out, Mathe suggests going slowly and focusing on form. Be proud of yourself for starting,” she says.

Cross Body Punches (30 seconds)

However, that is not to say that working out at a gym is bad. However, one example of a good excuse is time. Time is the most valuable commodity we have. Everyone is trying to use their time as best they can, and that might mean skipping a half-hour workout. "Less is more" has never been so true.

How hard can a 15-minute upper body workout without weights really be? Your arms will be shaking by the end of this weightless workout — and you’ll feel stronger for it. All you need is floor space and 15-minutes to sweat it out to this super effective full-body workout that’ll have you dripping sweat by the end. We have seen that 15 minutes of workout can have major health benefits. It's not only a time-saving but also convenient way to make yourself more energetic and productive.

The Greatist no-equipment, 15-minute total-body workout

You don’t need a single piece of equipment. You’ll be pushing, pulling, squatting, and supporting your own bodyweight. Then thrust your hips upward, squeezing your glutes, as you as you extend your left leg straight in front of you. Think of driving or kicking through your left heel. Once standing, step your right foot forward in a front lunge, aiming to bend both knees at a 90 degree angle, making your front thigh parallel to the floor. Start in an athletic position, feet under hips, core engaged, slight bend in the knees.

Push off from your front leg to return to the starting position. This quick but challenging Tabata workout packs a punch. This workout uses a step, with heart-pumping cardio bursts done in 20-second intervals with 10 seconds of rest. Working out for 15 minutes a day can help get rid of stress and anxiety. It helps in improving overall health and life expectancy too.

Lower Body Workout Videos

You can easily do it whenever you have time and also in a small area. If you have to work for eight hours and still want to be fit, this is the best way of improving your health without any expenses or gym memberships required. In the air, switch legs, so that your right foot is now behind you and your left is in front. As you land, lower into a lunge before immediately jumping again. Return your left foot to the mat as you lower your hips to hover one inch off the mat.

Slowly lower back down to starting position. Run in place, bringing your knees up toward your chest as high as possible. You can either hold your hands in front of you to meet your knees, or pump them along with your legs. Press through your heels to stand tall. As you stand, transfer your weight into your left foot and tap your right toes a few inches behind you. Step forward with your left foot as you drop your back right knee towards the mat performing a front lunge.

Minute Holiday Hustle sweat-free, total body workout

Try walking, cycling, HIIT, or even a quick yoga session. It's important to know that when you're constantly working out, it helps boost the number of calories burned during the day. That means it's possible for one person to burn up more calories even if they perform only 15 minutes of workout than another who doesn't work out as much.

It's only natural to lose some workout motivation over the holidays. Here are five tips to keep you inspired. Mathe recommends doing a 3–5 minute dynamic warmup before every workout. You want to heat up your bod and get your joints and range of motion working. Take it from Mathe – you don’t need fancy equipment to get a solid workout .