She Strengthens

Get Fit in Just 15 Minutes: A Bodyweight Workout for Busy Schedules

Are you tired of excuses getting in the way of your fitness goals? No equipment, no gym membership, no time? Think again! With the help of certified strength and conditioning specialist Brooke Mathe, we’ve created a beginner-friendly, 15-minute full-body workout that you can do at home with just your body weight.

The Benefits of Bodyweight Exercises

You don’t need fancy equipment to get a solid workout. Bodyweight exercises can be just as effective, and they’re perfect for busy schedules. According to Mathe, “You can do so much with body weight and stuff you have in your house. And you can absolutely get an amazing workout in.”

The 15-Minute Workout Routine

For a total-body workout without equipment, Mathe recommends doing the following moves for 30 seconds each:

• Squat
• Push-up
• Forearm side plank
• Lunge
• Shoulder-tap blast-off
• Glute bridge
• Crab walk
• High knees

Take a 1-minute rest and repeat for a total of 3 rounds. Don’t forget to warm up with a 3-5 minute dynamic warmup and cool down with 3-5 minutes of static stretching.

Learn the Moves

1. Squat: Stand with feet hip-width apart, engage your abs and glutes, and hinge your hips back into a squat. Shift your weight into your heels as you sit in that invisible chair. When your thighs are about parallel to the floor, squeeze those thighs and glutes. Push back up to the starting position and repeat.

2. Push-up: Start in a high plank position with hands under shoulders and feet about hip-width apart. Keep your core engaged as you bend your elbows back at a 45-degree angle to your body and lower your chest toward the floor. Push back up to a high plank position. Repeat.

3. Forearm side plank: Lie on your right side with legs and feet straight and stacked. Position right elbow under right shoulder, with forearm perpendicular to your body. Make a fist with right hand, pinky on the floor. Brace your core, keep neck neutral, and lift hips off the floor. Support your weight on your elbow and the side of your right foot. Hold for 15 seconds. Repeat on the other side for 15 seconds.

4. Lunge: Stand with feet hip-width apart. Take a giant step forward with right leg (bigger than your regular walking stride). Bend knees to about 90 degrees. Engage those glutes and abs as you move. Push off from your front leg to return to the starting position. Repeat on the other side.

5. Shoulder-tap blast-off: Start in plank position with feet hip-width apart and arms fully extended. Engage that core and keep your spine straight. Lift right hand off the floor to touch left shoulder. Repeat on the opposite side. Now, time to blast off: Bend your knees and move your hips down and back. Your knees should be just a few inches above the floor, your arms should be extended forward, and your eyes should be looking at the floor (almost in between Child’s Pose and Downward Dog). Now push back to plank. Shoulder-tap, shoulder-tap, and repeat.

6. Glute bridge: Lie faceup with knees bent and feet parallel and hip-width apart. Keep arms at your sides, with palms flat on the floor. Press against the floor with your feet and palms as you lift those hips to the sky. Really squeeze those abs, thighs, and glutes until your body makes a straight line from chest to knees. Hold for 5 seconds. Lower and repeat.

7. Crab walk: Sit on the floor with knees bent, feet flat on the floor, and your hands pressed into the floor behind you. Lift your hips off the floor and make like a crab by “walking” forward (or backward) with your arms and legs, keeping your weight evenly distributed. Continue walking it out for 30 seconds.

8. High knees: Stand with legs together and arms at your sides. Lift one knee to your chest. Lower your leg while lifting the other knee. Continue alternating knees, pumping your arms up and down, for 30 seconds.

Tips to Get Started

• Always warm up your muscles with a 3-5 minute dynamic warmup before every workout.
• Don’t skip your cooldown! Do 3-5 minutes of static stretching to keep your muscles healthy.
• Keep challenging yourself by making exercises plyometric or adding weights (or even soup cans!) to ramp up the challenge.
• If you’re new to working out, focus on form and take it easy. Rest when you need to, and be proud of yourself for starting.
• Consult a pro if you have limitations or injuries.

Can You Really Get a Good Workout in 15 Minutes?

The short answer is absolutely! Plus, when it comes to exercise, any time is better than none. In fact, a large 2011 study found that 15 minutes of moderate exercise daily was linked to longer life expectancy and reduced risk of mortality. So, where can you get that extra 6.5 minutes? Try breaking movement up into smaller chunks of time during your busy day. Maybe take the stairs at work or up to your apartment. Or go on a brisk walk between work calls. You’ll be there before you know it!