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Matt Kollat

Forget weights – Try this 15-minute bodyweight workout for a full-body blast instead

Fitness, black woman and push up exercise in home for wellness, healthy lifestyle and workout. Young sports person, plank and female athlete on bedroom floor with strong core, body muscle and power

Dumbbells and other home weights can help you build muscle fast – but so can bodyweight exercises. Take, for example, this 15-minute full-body workout. It exercises all major muscle groups; you only need a workout mat to avoid carpet burns. Since it's physical fitness we're talking about, you might also need some determination, of course, but we hope this goes without saying.

Bodyweight exercises have several benefits, including adjustability – there is often a more beginner-friendly version of the movement – convenience – you can do them anywhere, anytime, thanks to the lack of equipment used – and effectiveness. Harvard Health Publishing also mentions the low intimidation factor, its cost-effectiveness and the apparent health benefits of bodyweight movements. All in all, not a bad way to work out, no matter how skilled you are in fitness.

This is a no-repeat 15-minute full-body workout where you'll perform each exercise for 45 seconds, followed by a 15-second rest. The video starts with the first exercise, but we'd recommend doing some stretching before you get down to business to avoid injuries. Also, feel free to extend the rest period according to how you feel. Listen to your body and allow yourself to recover before moving on to the next move. The exercises featured in this workout are:

  • Sumo pulse
  • Jumping jacks (non-jumping version: Step-outs)
  • Plank variation (left)
  • Plank variation (right)
  • Hip push-back
  • Squat kick
  • Pop squat
  • Up and down (also try: Alternative lunges)
  • Glute bridge
  • Bicycle crunch
  • In and out (abs: ouch!)
  • Jumping rope (note: jump rope is optional)
  • Side shuffle
  • Run in place (harder alternative: high knees)
  • Burpees

Still alive and breathing? We have plenty more equipment-free exercises on T3, including this 9-move bodyweight workout or this 15-minute muscle-building bodyweight workout. This 15-minute knee-friendly bodyweight workout can help you build leg muscles at home, while this 7-move bodyweight ladder workout will kick your butt hard (if that's what you want). Want to make your bodyweight workouts harder? Try using the best resistance bands.

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