15-Minute Total body workout at HOME!

This 15-minute home training will help you tighten your whole body.

Imagine this situation – the time you need to get to the gym, you’ve already spend it to make the most effective training. Thanks to this 15–minute training that you can do at home without any  equipment, you wont have an excuse that you dont have time for working out every day.


Important rules before you begin:

Warm up. Perform several squats, stretch your head, hips and legs. Do each exercise right after each other, and a rest only when  needed. Repeat as many times as you can in 15 minutes. Exercise 3 times a week or every other day.

After 3 weeks, exercise for 20 minutes.

First exercise – explosive sumo squats

sumo squat

Perform 12 reps.

Second exercise – Push-ups

one hand push up

Perform 12 reps.

Third exercise – Burpees


Perform 12 reps.

Fourth exercise – bending push-ups


Perform 12 reps.

Fifth exercise – Jumps


Perform 12 reps.

Sixth exercise – one arm endurance


Repeat 3 times with each hand.

Seventh exercise – jump by pulling the knees


Perform 12 reps.


30 second sprint, 30 second jog (5x)


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