15-Minute Full Body Intermediate Workout
A quick yet effective workout designed to improve your overall fitness utilizing minimal equipment while targeting multiple muscle groups.
full body
intermediate
fitness
short workout
minimal
4/29/2025•0 views•intermediate•15 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Bend your knees and lower your hips as if sitting back into a chair.
Keep your chest up and back straight.
Go as low as you can while keeping your heels on the floor.
Push through your heels to return to standing.
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.
Lower your body until your chest nearly touches the floor.
Keep your elbows at about a 45-degree angle from your body.
Push back up to the starting position, engaging your core.
Plank Shoulder Taps
Details
Sets
3
Reps
8-10 per side
Rest
30s
Equipment
none
Form Instructions
Start in a plank position on your hands with your body in a straight line.
Lift your right hand and tap your left shoulder while keeping your hips steady.
Return your right hand to the floor and repeat on the other side.
Focus on maintaining your core engaged to prevent swaying.
Jumping Jacks
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Begin in a standing position with your arms at your sides.
Jump up while spreading your legs shoulder-width apart and raising your arms above your head.
Immediately jump back to the starting position.
Maintain a steady rhythm and ensure to land softly.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your hands directly under your shoulders.
Quickly bring your right knee towards your chest while keeping the left leg straight.
Switch legs in a jumping motion, bringing the left knee toward your chest.
Keep your hips low and run in place at a fast pace.
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