Full Body · 15 minutes

15-Minute Full Body Workout at Home (No Equipment)

  • 15 min
  • 4 moves × 3 rounds
  • No Equipment
  • Beginner

This 15-minute full body workout hits every major muscle group in one session, so you build strength and burn calories without splitting days. It opens with a short warm-up, moves into a 4-exercise circuit you repeat 3 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s
    2. 2
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    3. 3
      March in Place starting position
      March in Place

      Full Body · Quads

      30s

  2. Main Circuit

    30s work · 30s rest

    Repeat 3× · 30s rest between rounds

    1. 1
      Knee Push-Up starting position
      Knee Push-Up

      Chest · Triceps · Shoulders

      30s
    2. 2
      Reverse Lunge starting position
      Reverse Lunge

      Quads · Glutes · Hamstrings

      30s
    3. 3
      Boxer Shuffle with Punches starting position
      Boxer Shuffle with Punches

      Shoulders · Calves · Core

      30s
    4. 4
      Glute Bridge starting position
      Glute Bridge

      Glutes · Hamstrings

      30s

  3. Cool-Down

    30s each · no rest

    1. 1
      Kneeling Hip Flexor Stretch starting position
      Kneeling Hip Flexor Stretch

      Quads · Glutes

      30s
    2. 2
      Supine Spinal Twist starting position
      Supine Spinal Twist

      Back · Glutes

      30s
    3. 3
      Chest Opener Stretch starting position
      Chest Opener Stretch

      Chest · Shoulders

      30s

FAQ

Is a 15-minute full body workout enough?

Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.

How often should I do this full body workout?

Aim for 3 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

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Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

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