Full Body · 15 minutes

15-Minute Full Body Workout at Home with Resistance Bands

  • 15 min
  • 4 moves × 3 rounds
  • Resistance Bands
  • 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
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s
    2. 2
      Arm Circles starting position
      Arm Circles

      Shoulders

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

      Core · Back

      30s

  2. Main Circuit

    30s work · 30s rest

    Repeat 3× · 30s rest between rounds

    1. 1
      Resistance Band Squat starting position
      Resistance Band Squat

      Quads · Glutes

      30s
    2. 2
      Resistance Band Shoulder Press starting position
      Resistance Band Shoulder Press

      Shoulders · Triceps

      30s
    3. 3
      Band Pallof Press starting position
      Band Pallof Press

      Core

      30s
    4. 4
      Band Glute Kickback starting position
      Band Glute Kickback

      Glutes · Hamstrings

      30s

  3. Cool-Down

    30s each · no rest

    1. 1
      Chest Opener Stretch starting position
      Chest Opener Stretch

      Chest · Shoulders

      30s
    2. 2
      Cat-Cow starting position
      Cat-Cow

      Back · Core

      30s
    3. 3
      Standing Quad Stretch starting position
      Standing Quad Stretch

      Quads

      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?

A set of resistance bands. Loop bands work for the lower-body moves and handled tube bands for presses and rows; choose a tension that challenges the last few reps.

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