The Best 15-Minute Beginner Workout — No Equipment Needed(Video)

Strength training is key to living a fit life, and we are here to help you master the fundamentals. This is a 15-minute workout we designed for beginners, but anyone will benefit from this full-body sweat session. We will teach you the moves and the modifications you need to build strength and great form. Best of all, you don’t need any fancy equipment for this workout, just a sturdy chair. Press play, and let’s get started!

Repeat 2X

Bird Dog

Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side

Downward Facing Dog

Get into the downward dog position. Bring one as close as you can to your chest now  raise that same leg into the air. Bring it back down the starting position and repeat with other leg. Perform as many Reps as you can in one minute.

Glute bridge

Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up, drop your bottom half way down and come back up . Perform this exercise for1 minute, breathing deeply the whole time. Repeat 8 to 10 times.

Cardio (by week)

  1. 30 second sprint, 30 second jog (5x)
  2. 35 second sprint, 45 second jog (6x)
  3. 45 second sprint, 60 second jog (7x)
  4. 50 second sprint, 45 second jog (7x)
  5. 55 second sprint, 30 second jog (6x)
  6. 60 second sprint, 45 second jog (5x)

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be

You may also like...