15-Minute Full Body Beginner Workout
A quick and effective full body workout designed for beginners to improve general fitness with minimal equipment.
beginner
full body
workout
fitness
15 minutes
minimal
4/19/2025•0 views•beginner•15 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and your toes pointing slightly outwards.
Keep your chest up and back straight.
Lower your body by bending your knees, pushing your hips back as if sitting in a chair.
Go down until your thighs are parallel to the ground or as far as comfortable.
Push through your heels to return to the starting position.
Push-Ups (Knee or Standard)
Details
Sets
3
Reps
5-10
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your hands under your shoulders and body in a straight line.
For knee push-ups, drop your knees to the ground while keeping your body straight.
Lower your body towards the ground by bending your elbows.
Keep your elbows close to your body.
Push back up to the starting position.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
30s
Equipment
none
Form Instructions
Lie face down, then lift your body onto your forearms and toes.
Keep your body in a straight line from head to heels.
Engage your core, glutes, and legs.
Hold the position, making sure not to let your hips sag or raise too high.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with knees bent and feet flat on the ground, hip-width apart.
Place your arms at your sides with palms down.
Push through your heels to lift your hips towards the ceiling.
Squeeze your glutes at the top and hold for a moment.
Lower your hips back down to the starting position.
Standing Calf Raises
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart with your hands on your hips or holding onto a wall for balance.
Lift your heels off the ground and stand on your toes.
Hold the position for a moment and then slowly lower your heels back to the ground.
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