Full Body · 15 minutes

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

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

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
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    2. 2
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s
    3. 3
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 2× · 60s rest between rounds

    1. 1
      Squat Jumps starting position
      Squat Jumps

      Quads · Glutes · Calves

      40s
    2. 2
      Curtsy Lunge starting position
      Curtsy Lunge

      Glutes · Quads

      40s
    3. 3
      Side Plank starting position
      Side Plank

      Core

      40s
    4. 4
      Push-Up starting position
      Push-Up

      Chest · Triceps · Shoulders

      40s
    5. 5
      Superman starting position
      Superman

      Back · Glutes

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Cross-Body Shoulder Stretch starting position
      Cross-Body Shoulder Stretch

      Shoulders

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

      Back · Glutes

      30s
    3. 3
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · Hamstrings

      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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