15 Minute Full Body Workout (No Equipment)

1 min read


a man is doing pushup



This 15-Minute Full Body Workout is designed to help you burn calories and work the major muscles in your legs, chest, shoulders, and core without any equipment. Follow along with Sunny Trainer Matt through each 45 second exercise. After each exercise you will get a 15 second recovery period to catch your breath and get ready for the next exercise. You will start with a 2 minute warm up followed by 3 rounds of four exercises. This workout is great for those who are less experienced with body weight training while still pushing those who have more experience. This workout can be used as a stand-alone workout performed 2-3 times per week on nonconsecutive days or as a fun way to implement a different training style into your current fitness program.

Workout Details

Warm Up: (2 minutes)

  • March in place

  • Single leg toe touches

  • Arm circles


Bodyweight Exercises: (45 seconds work/ 15 seconds recover)

  • Squat to lunge

  • Walk out to pushups

  • Cross knee drive with shoulder taps

  • V-sit with rotations



Complete 3 rounds



Recommended Products:

folding mat

Folding Gym Mat


Equipment Floor Mat


Tri-Folding Mat

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