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Last Updated on July 17, 2025 by Grace Oluchi
Who said you can’t get a good workout in 15 minutes? This 15-minute full body workout will leave you sweating and feeling good about yourself.
Ready if you are.
First, you need to warm up for 2 minutes, because warm-ups are very important. Your muscles need some movement before you start your actual workout session.
Warm-up with:
- 30 seconds of jumping jacks
- 30 seconds of arm swings
- 1 minute brisk walking
The warm-ups are part of the 15-minute full-body workout. But you’re free to not include the warm-ups as part of the whole workout session.
15 Minutes Full-Body Workout Session
1 . Forward lunges (1 minute)
How to do it: Stand in an upright position, let your feet be together, and don’t bend your legs. Then you take a big step forward with one foot, like a guy about to propose, you lower your body, and push yourself back up.
2 . High knee matches (1 minute)
How to do it: Stand straight, but let your feet be apart a little. Then you match in place by lifting your knees high. Alternate both of your legs, but keep your core engaged. Remember not to slouch or bend while doing it, or you’ll have poor form and you might injure yourself.
3 . Bodyweight squat (1 minute)
How to do it: Stand tall, create a very small gap between your feet, then lower your body down, and come back up.
4 . Squat jacks (1 minute)
How to do it: Position yourself to squat, then you squat, but instead of coming back up, you jump to your beginning position.
5 . Side bends ( 1 minute)
How to do it: Stand with your feet apart, put your hands on each side of your hip, and bend to the side. Come back to the middle position and repeat it on the other side.
6 . Star jumps (1 minute)
How to do it: Bend down, then bring both of your hands together in a forward direction, then rise slightly and jump out with your arms up, making a star shape. Then go back to your previous position.
7 . Ski hips (1 minute)
How to do it: Jump from side to side, keep your legs close to each other while you jump, and bend a little when you land on each side.
8 . Bird dog (1 minute)
How to do it: Get down on your hands and knees (go on all fours). Keep your back flat. Then stretch one arm forward, while you stretch your opposite leg backwards. Hold, then bring them back. Do the same on the other side.
9 . Plank jacks (1 minute)
How to do it: It’s like doing jumping jacks while you’re in a plank position. Jump with your feet out wide, and jump with your feet back in.
10 . Commando plank (1 minute)
How to do it: Get in a plank position. Push yourself up to a high plank, one arm at a time. Then lower yourself to a forearm plank, one arm at a time. It’s like you’re lifting your body from a low plank, with one arm at a time.
You did amazingly well. Now you’re going to relax and cool down, stretch your legs, arms, and shoulders. Take in deep breaths, you did GOOD. Come back again tomorrow and do your thing.
Frequently Asked Questions
What are the benefits of a 15-minute full body workout?
Working out for 15 minutes is a fantastic way to get fit, support your metabolism, and increase your energy levels, even if you don’t have enough time to spare. It’s a great way to include exercise in a busy lifestyle.
What if I am a beginner?
You don’t have to completely do each exercise for 1 minute. It’s okay to do them shorter, say 30-45 seconds. If you find them too difficult, you can modify each exercise. For example, instead of jumping during plank jacks, bring your feet to the side and repeat. The main concern is to maintain a good form. Along the way, you’ll be able to do each exercise as they are.
How can I make this 15-minute full body workout more intense?
If you want to take things up a notch, you can increase the timing of each exercise, say 1 minute extra, and reduce resting time. Or add more rounds.
What if I have joint pain or injuries?
You can do them, but please listen to your body, do the easier versions of all of exercises. However, if any of them cause you pain, stop doing them; you can walk instead. If you’re worried about anything, see your doctor before starting a new workout routine.
Does no sweating indicate a bad workout?
You don’t have to be dripping sweat after a workout or even during. Some exercises may not make you sweat a lot, but it does not mean it wasn’t effective or that you wasted your time. Sweating can depend on things like the intensity of an exercise, the routine, the person’s body, and hydration levels. Physical activity will always be beneficial for your health, regardless of how much you sweat.
Can this 15-minute full-body workout help me lose weight?
Yes and yes. This workout can play a role in your weight loss journey. Regularly exercising, plus eating a balanced diet, will increase fat burn and build muscle, which can boost your metabolism.
What should I do after finishing the 15- minutes workout full-body workout?
Nothing too intense, just cool down by doing some static stretches, hold each stretch position for 15-30 seconds. This’ll help you become more flexible and reduce muscle soreness.
How often should I do this 15-minute workout?
It depends on you. The good range can be 3 to 5 days a week, but this depends on your fitness level and how well your muscles recover.
Can I do this workout every day?
You can do this 15-minute full-body workout frequently, but it is very important to allow your body to rest and recover. Because if you don’t, it’ll lead to overtraining, which is bad for you. However, what you can do is not be sedentary; you can still be active every day, just to a different degree.
Such as:
- Talking walks
- Using the stairs instead of the elevator
- Standing for a few minutes a day
- Walking down to the supermarket instead of driving
- Parking further away
- Moving around the house
These movements count more than you think.
Can I do the 15-minute full body workout in the morning?
Yes, you can; morning workouts are good for you, too.
