Full Body Muscle Workout

This intense 15-minute full body workout is designed for intermediate fitness levels, targeting various muscle groups without the need for any equipment. Perfect for building strength and muscle endurance.

full body

muscle building

intermediate

strength training

no equipment

Full Body

none

muscle

4/28/2026•0 views•intermediate•15 min

Push-Up

Details

Sets

Reps

8-12

Rest

30s

Equipment

none

Form Instructions

Start in a plank position with your hands placed shoulder-width apart and your body in a straight line from head to heels.

Lower your body towards the ground by bending your elbows, keeping them close to your body.

Push back up to the starting position by straightening your arms.

Bodyweight Squat

Details

Sets

Reps

10-15

Rest

30s

Equipment

none

Form Instructions

Stand with your feet shoulder-width apart and your toes slightly pointed outward.

Lower your body by bending your knees and pushing your hips back as if you are sitting in a chair.

Go down until your thighs are parallel to the ground and then push through your heels to return to standing.

Plank to Shoulder Tap

Details

Sets

Reps

8-12 (each side)

Rest

30s

Equipment

none

Form Instructions

Start in a plank position with your hands directly under your shoulders.

Stabilize your core and lift one hand to tap the opposite shoulder.

Alternate sides while keeping your body stable and avoiding hip rotation.

Reverse Lunge

Details

Sets

Reps

10-12 (each leg)

Rest

30s

Equipment

none

Form Instructions

Stand tall with your feet hip-width apart.

Step back with your right foot and lower your body until both knees are bent at 90 degrees.

Push through the front heel to return to the starting position and repeat on the other side.

Burpees

Details

Sets

Reps

6-10

Rest

30s

Equipment

none

Form Instructions

Start in a standing position.

Drop into a squat position and place your hands on the floor.

Kick your feet back into a plank position, perform a push-up (optional), then jump your feet back towards your hands.

Explode upwards into a jump and return to standing.

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