Are you an exercise beginner looking to get fit while staying at home?
If so, you’re in luck – we have the perfect 15 minute home workout that will give you a great start on your fitness journey.
This one is super simple to do. This workout is designed to use minimal equipment and it won’t take too much of your time – all you need are some comfortable clothes and a little bit of motivation.
Don’t worry about any previous experience; no matter what level of fitness you have now, this routine will help build strength and endurance over time. So let’s grab our weights (if available) or just use water bottles as substitutes during this 15-minute session.
How does this work?
Below is a list of 15 different exercises you will need to perform over 15 minutes. We can run the timing different ways, but for this example, we will be doing 30 sec on and 30 sec off.
So this means you will perform as many reps as you can for 30 seconds and then rest for 30 seconds. Once you become familiar with this and start to plateau you can increase your work time and decrease your rest.
Weight is optional but what you will need is a timer of some sort, you can use your phone, a specialised app or a physical timer, it’s up to you.
Lets go!
1. Burpees
Start in a standing position, then quickly bring your hands down to the floor and jump your feet back into a plank position. From there, do one push-up before jumping feet back up to hand and then leaping up into the air with arms overhead.
2. Jumping Jacks
Begin standing with legs together and arms at the sides. Jump the feet out to a wide stance while simultaneously raising both arms overhead. Immediately reverse the motion, bringing the hands back down and legs back together.
3. Mountain Climbers
Start in a plank position with shoulders directly over wrists. Engaging core and glutes, bring one knee under your chest towards your elbows while maintaining a straight line from shoulders to heels. Quickly switch opposing legs so they alternate throughout the exercise.
4. Squat Jumps
Begin standing with feet hip-width apart and toes pointing forward. Hinging at hips lower into a squat position before explosively jumping off of the ground as high as you can go into a tuck jump or similar movement. When you land, immediately lower back into the squat and repeat.
5. High Knees
Start in a standing position with feet hip-width apart. Quickly bring one knee up towards your chest as high as possible before quickly alternating legs for a total of 30 seconds or more depending on the intensity desired.
6. Reverse Lunges
Begin standing with feet hip-width apart and arms down at sides or outstretched for balance if needed. Step the right foot behind you and slowly lower until both knees form 90-degree angles before pushing off the left foot to return to the start position and repeating with the left leg leading in reverse lunge motion.
7. Push Ups
Start in a plank position with shoulders directly over wrists. Lower chest towards the ground and press back up, keeping core tight and shoulders away from ears throughout the movement.
8. Tricep Dips
Sit on a bench or step with hands shoulder-width apart, fingers facing forward, and legs extended in front of you. Slowly lower your body towards the floor until elbows form 90-degree angles before pressing back up to starting position.
9. Situps
Lay down on your back, begin by raising your torso while keeping your lower back pressed into the floor. As you move upward to a 45-degree angle, be sure to concentrate on engaging the abdominal muscles while maintaining control throughout the exercise. When finished, slowly release back down in the same manner that you came up and focus on using the core muscles to create a continuous motion throughout. Make sure not to pull on your neck if your hands are behind your head.
10. Plank Jacks
Start in a plank position with shoulders directly over wrists and feet hip-width apart. Jump both feet out wider than hips while maintaining a straight line from shoulders to heels before quickly jumping them back into the starting position and repeating for 30 seconds or more depending on the intensity desired.
11. Glute Bridges
Lie down on your back with knees bent and feet flat on the ground hip-width apart and arms down at sides, palms facing up. Push your hips off of the floor until both shoulders and knees form a straight line, squeezing your glutes at the top of the motion before slowly lowering back to the start position and repeating as desired.
12. Side Planks
Lie down on your right side with your feet stacked and arms extended out in front of you at shoulder height. Engaging core, lift hips off the floor until both shoulders and feet form a straight line before holding for 30 seconds or more depending on the intensity desired before switching sides.
13. Wall Sit
Stand with your back against the wall and feet hip-width apart slightly in front of you while keeping your knees bent at 90-degree angles throughout the exercise. Hold this position for 30 seconds or more depending on the intensity desired before slowly standing up to finish the exercise.
14. Skater Hops
Begin standing with feet hip-width apart and arms down at sides or outstretched for balance if needed. Shift your weight to one side of the body and explosively hop across the room, landing in a squat position with the opposite leg back and arms extended for balance if needed before quickly repeating on the opposite side for 30 seconds or more depending on the intensity desired.
15. Butt Kicks
Start in a standing position with feet hip-width apart and arms down at sides or outstretched for balance if needed. Quickly bring one heel up towards the glutes before alternating legs for a total of 30 seconds or more depending on the intensity desired.
Conclusion
Its a quick little workout but it definitely packs a punch. The beauty is, it can be as easy or difficult as you like.
It is important to remember to always do a little warm-up and cool down before and after exercise, light stretching afterwards normally is sufficient.
Additionally, don’t push yourself too hard in the beginning if you’re new to this. If the exercises start to get too easy you can always add weight via a small kettlebell or dumbbell you can get at most retailers.
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