This 15-Minute Total-Body Workout Requires Zero Equipment


Are you looking for a quick and effective workout that doesn’t require any equipment? Look no further! In this article, we’ll show you a 15-minute total-body workout you can do anywhere, anytime, without needing any weights or gym equipment.

Whether you’re a beginner or a fitness enthusiast, this workout is designed to get your heart rate up and your muscles working.

15-Minute Total-Body Workout
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15-Minute Total-Body Workout

In today’s fast-paced world, finding time to hit the gym can be a challenge. But with this 15-minute total-body workout, you don’t have to worry about finding time or equipment.

This workout is perfect for those who want to get a quick, effective workout in without the need for a gym membership or any equipment.

1. Warm-up

Before starting any workout, it’s important to warm up your muscles to prevent injury. Here are a few warm-up exercises you can do before beginning the 15-minute total-body workout:

  1. Jumping Jacks – 30 seconds
  2. High Knees – 30 seconds
  3. Butt Kicks – 30 seconds
  4. Arm Circles – 30 seconds

2. Main Workout

For the main workout, perform each exercise for 45 seconds, followed by a 15-second rest. Repeat the circuit twice for a total of 10 minutes.


  • Stand with your feet hip-width apart.
  • Bend your knees and lower your body as if you are sitting in a chair.
  • Keep your weight in your heels and your chest lifted.
  • Return to standing position and repeat.


  • Start in a plank position with your hands shoulder-width apart.
  • Lower your body until your chest nearly touches the floor.
  • Keep your core engaged and your elbows close to your body.
  • Push back up to starting position and repeat.


  • Stand with your feet hip-width apart.
  • Step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
  • Keep your weight in your front heel and your back toes.
  • Return to standing position and alternate legs.


  • Start in a push-up position with your hands shoulder-width apart.
  • Lower your body until you are resting on your forearms.
  • Keep your body in a straight line from head to heels.
  • Hold for 45 seconds.

Bicycle Crunches

  • Lie on your back with your knees bent and your hands behind your head.
  • Lift your head, shoulders, and feet off the ground.
  • Alternate bringing your right elbow to your left knee, then your left elbow to your right knee.
  • Repeat for 45 seconds.

3. Cool-down

After completing the 15-minute total-body main workout, it’s important to cool down your muscles. Here are a few cool-down exercises you can do:

  1. Hamstring Stretch – 30 seconds (each leg)
  2. Quad Stretch – 30 seconds (each leg)
  3. Triceps Stretch – 30 seconds (each arm)
  4. Shoulder Stretch – 30 seconds (each arm)

You May Also Like – 12 of the Best Hip-Strengthening Exercises


In conclusion, this 15-minute total-body workout is perfect for anyone looking for a quick and effective workout that doesn’t require any equipment.

With three circuits consisting of three exercises each, you’ll work every muscle in your body, get your heart rate up, and burn some calories.

Remember to warm up and cool down before and after the workout to prevent injury.


Can I do this workout every day?

Yes, you can do this workout every day, but we recommend taking at least one day off per week to allow your muscles to rest and recover.

How many calories can I burn with this workout?

The number of calories you burn depends on your weight and intensity level, but on average, you can burn around 150-200 calories in 15 minutes.

Can I modify the exercises to make them easier or harder?

Yes, you can modify the exercises by decreasing or increasing the intensity or duration. For example, you can do regular lunges instead of jump lunges to make them easier or add a jump to your burpees to make them harder.

How long should I hold each stretch during the cool-down?

We recommend holding each stretch for 30 seconds to allow your muscles to properly cool down and prevent injury.

Can I do this workout if I’m a beginner?

Yes, this workout is designed for beginners and fitness enthusiasts alike. Just make sure to listen to your body and modify the exercises as needed to avoid injury.

How often should I do this workout?

We recommend doing this workout at least 3-4 times a week for best results.

Can I add weights to this workout?

While this workout doesn’t require any equipment, you can add weights to some of the exercises to increase the intensity and difficulty. However, make sure to start with lighter weights and gradually increase as you become stronger and more comfortable with the exercises.

How long will it take to see results from this workout?

Results will vary depending on your fitness level and diet, but with consistent effort and dedication, you should start seeing improvements in your strength and endurance within a few weeks.

Is it important to warm up and cool down before and after the workout?

Yes, warming up and cooling down is important to prevent injury and improve performance. It helps to prepare your muscles for exercise and aids in recovery after the workout.

Can I do this workout outdoors?

Absolutely! This workout can be done anywhere, indoors or outdoors, as long as you have enough space to move around. Just make sure to wear appropriate clothing and footwear for your surroundings.

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Hello Happy readers! This is Rituparna Guha. I write about Positivity, self-care, Simple and effective beauty secrets, today's fashion, and trends. Basically, I'm a girl who has a passion for learning something different and new. I really love to be innovative and creative. Hope you enjoy my company 🙂

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