15 minutes Whole Body Exercise You Can Do with No Equipment


One of the most common excuses for not working out is lack of time. The second excuse is the cost of equipment and lack of space for working out. As many people come to appreciate the need for working out, everyone is looking for a workout routine he or she can easily customize or use to complement their normal routines when they are away on travel or swamped for time.

The below routine can also be used by beginners still getting their bodies used to working out. As you get better you can increase the reps and duration of time or find variations of the exercises.

  • 10-15 Burpees

After the usual stretching preceding any exercise you take, burpees do a great job of warming up the muscles and firing up your cardio. They are easy to execute once you master the sequence. They also provide a whole body workout. Here is a demonstration of how to do them.

  • 10-15 Push Ups

Push up are great for strength conditioning the upper body. They work out the chest, arms and the shoulders. With several variations, you can always add the challenge as you deem fit. This is how a proper push up is done.

  • 15-20 Squats

If push-ups are what you need for your upper body, then squats are the wholesome exercise for your legs. You can have sumo squats, lateral squats normal squats and several other variations to work out every inch of your leg muscles from the butt and hips to the temples.

  • 20 Mountain Climbers (10 each leg)

This focus on your core while also helping you improve your body balance working on the arms and legs. They help develop the abdomen and back muscles. Here are how mountain climbers are done

  • Planks

This are another core exercise for your abs. The variations include side planks and full planks. You get in positions and hold for a minimum of 30 seconds. They work the core of your body and your arm muscles while building up your endurance levels.

  • Calf raises (15 for each leg)

They are called calf raises because that is the area they focus on. If you are looking to add more power in your legs and have defined calves this are the simplest but most effective exercise.

  • Crunches

This is an explosive core workout that builds your back, defines your abs while strengthening the core and also build your flexibility and endurance. For maximum effect if you will not be doing more sets, do fifteen for each leg. Here is how bicycle crunches are done.


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