Simple 15 Minutes Home Workout

Here's a workout you can do anywhere, anytime. The only thing you need is a clock to track the time.


30 seconds each of

1. Squats 7. Back lunge on your left leg

2. Pulsing squats 8. Mountain climbers

3. Jump squats 9. V-sits

4. Hand walk outs 10. Push ups

5. Speed skaters 11. Shoulder touches

6. Back lunge on your right leg 12. Dynamic plank

Do all the exercises, 30 seconds of each, and then start over without taking a break. The plank is your break. You are allowed to pace yourself during the exercises, it is more important to move slower but to move the whole time, than to go fast and then having to take a 2 minutes breather.

Repeat this 2-3 times, this will give you 12-18 minutes non stop. You can do this anywhere, and don't need any equipment.

Progression: Since there is no weight involved here, the only way to progress is to increase the amount of reps you do during the 30 seconds intervals.

Exercises tips


Go as low as you can, keep both heels on the ground and your back straight.

Pulse squats

From the lower position of you squat, go back up halfway and then back down. Try to engage the glutes as much as you can.

Jump squats

Squat all the way down and then jump up.

Hand walk outs

From a standing position, put your hands on the ground and walk them out as far as you can, then walk them back up and finish in a standing position. If you want to make it harder on yourself, add a push up after walking the hands out.

Speed skaters

Jump side to side as far as you can.

Back lunges

Your knee must be close to the ground when you are in the lunge position.

Mountain climbers

Always keep your shoulders above your wrists. This will engage more core.


If you get too tired for this one, you can do sit ups.

Shoulder touches

In a plank position from your hands, touch your left shoulder with your right hand and vice versa. Keep your hips facing the ground the whole time.

Dynamic plank

In a plank position (elbow or hands is fine) reach for the ceiling with one arm, then the other. Hips don't have to face the ground for this one.

This is my go-to workout when I travel, it's quick and easy to remember, and can be as easy or as tough as you decide it to be.

Good luck,


#workout #training #Loseweight #Weightloss #exercise

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