Get started on your fitness journey with this 15-minute at-home full-body workout for beginners. No equipment needed! Improve strength and flexibility with simple exercises you can do anytime, anywhere
**Warm-Up (3 minutes):**
– Jog in place or march on the spot for 1 minute to raise your heart rate.
– Perform arm circles (both forward and backward) for 1 minute to warm up your shoulders.
– Do bodyweight squats for 1 minute to warm up your legs.
**Circuit Workout (12 minutes):**
1. **Bodyweight Squats (1 minute):**
– Stand with your feet shoulder-width apart.
– Lower your body down by bending your knees and pushing your hips back, as if you’re sitting in a chair.
– Keep your chest up and your back straight.
– Push through your heels to return to the starting position.
– Repeat for 1 minute.
2. **Push-Ups (1 minute):**
– Start in a plank position with your hands slightly wider than shoulder-width apart.
– Lower your body by bending your elbows until your chest nearly touches the floor.
– Keep your core engaged and your body in a straight line.
– Push back up to the starting position.
– Modify by performing push-ups from your knees if needed.
– Repeat for 1 minute.
3. **Reverse Lunges (1 minute each leg):**
– Stand tall with your feet hip-width apart.
– Step back with your right leg and lower your body until your front thigh is parallel to the ground.
– Keep your chest up and your back straight.
– Push through your front heel to return to the starting position.
– Repeat on the other side.
– Alternate legs for 1 minute.
4. **Plank (1 minute):**
– Start in a plank position with your elbows directly beneath your shoulders and your body in a straight line from head to heels.
– Engage your core and hold this position, focusing on keeping your body stable.
– Modify by holding a plank from your knees if needed.
– Hold for 1 minute.
5. **Glute Bridges (1 minute):**
– Lie on your back with your knees bent and your feet flat on the floor hip-width apart.
– Lift your hips towards the ceiling, squeezing your glutes at the top.
– Lower your hips back down to the starting position.
– Repeat for 1 minute.
6. **Mountain Climbers (1 minute):**
– Start in a plank position with your hands directly beneath your shoulders.
– Drive one knee towards your chest, then quickly switch legs, alternating legs as if you’re running in place.
– Keep your core engaged and your hips level.
– Repeat for 1 minute.
**Cool Down (3 minutes):**
– Perform static stretches for each major muscle group, holding each stretch for 20-30 seconds.
– Focus on stretching your hamstrings, quadriceps, chest, shoulders, and calves.
– Take deep breaths and allow your heart rate to gradually return to normal.
Remember to listen to your body and modify any exercises as needed. Consistency is key, so aim to perform this workout at least 3 times per week to see progress.
