Full Body · 15 minutes

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

  • 14 min
  • 5 moves × 2 rounds
  • No Equipment
  • Advanced

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 5-exercise circuit you repeat 2 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
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s
    2. 2
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s
    3. 3
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 2× · 60s rest between rounds

    1. 1
      Tuck Jumps starting position
      Tuck Jumps

      Quads · Core · Calves

      45s
    2. 2
      Incline Push-Up starting position
      Incline Push-Up

      Chest · Triceps

      45s
    3. 3
      Low-Impact Skaters starting position
      Low-Impact Skaters

      Glutes · Quads

      45s
    4. 4
      V-Ups starting position
      V-Ups

      Core

      45s
    5. 5
      Reverse Snow Angel starting position
      Reverse Snow Angel

      Back · Shoulders

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Cat-Cow starting position
      Cat-Cow

      Back · Core

      30s
    2. 2
      Cobra Stretch starting position
      Cobra Stretch

      Core · Back

      30s
    3. 3
      Figure-Four Stretch starting position
      Figure-Four Stretch

      Glutes

      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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Start workout