15-Minute Full Body Strength Workout for Beginners
A quick yet effective full body strength workout designed for beginners that targets key muscle groups including chest, back, legs, arms, core, shoulders, and engages overall strength. Minimal equipment needed.
strength
beginner
full body
workout
minimal equipment
Chest
Back
Legs
Arms
Core
Full Body
Shoulders
minimal
3/13/2026•0 views•beginner•15 min
Push-Ups
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower your body until your chest nearly touches the floor.
Push back up to the starting position.
Keep your core engaged throughout the movement.
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back, as if sitting in a chair.
Keep your chest up and knees over your toes.
Lower down until your thighs are parallel to the floor, then return to standing.
Bent Over Reverse Fly
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Stand with feet shoulder-width apart, hinge at the hips and lean forward slightly.
With arms hanging down, raise them to the side until they reach shoulder level.
Squeeze your shoulder blades together at the top of the movement.
Lower your arms back to the starting position.
Plank
Details
Sets
2
Reps
hold for 20-30 seconds
Rest
30s
Equipment
none
Form Instructions
Get into a forearm plank position, elbows under your shoulders.
Keep your body in a straight line from head to heels.
Engage your core and hold this position without letting your hips sag.
Chair Dips
Details
Sets
2
Reps
8-10
Rest
30s
Equipment
sturdy chair
Form Instructions
Sit on the edge of a sturdy chair with your hands beside you, fingers facing forward.
Move your body forward off the chair, lowering your hips down towards the ground.
Bend your elbows and lower until your arms are at about a 90-degree angle.
Push back up to the starting position.
Similar Workouts
15-Minute Beginner Back Workout
A concise and effective workout plan focused on building muscle in the back using minimal equipment, ideal for beginners.
beginner0 views
Beginner Fat Loss Full-Body Workout
A beginner-friendly full-body workout designed to promote fat loss while improving strength and endurance. Using full available equipment, this 45-minute routine targets multiple muscle groups efficiently.
beginner0 views
Beginner Flexibility Workout
A beginner-friendly 45-minute workout focused on improving flexibility through a series of stretching exercises targeting all major muscle groups.
beginner0 views