15 Minute Bodyweight Workout For Beginners (Full Body Cardio)

This 15 minute bodyweight workout for beginners will challenge your full body with 6 exercises, burn lots of calories and improve cardio. Let's work!


15 Minute Bodyweight Workout For Beginners (Full Body Cardio)

15 Minute Beginner Bodyweight Cardio Routine

Today we will review a 15 minute bodyweight workout for beginners. Full body session that includes 6 movements. 30/15 seconds of work/rest for each move. 

Rounds to complete: 3 

Rest between rounds: 90 seconds 

This is a complete follow along workout video, so you don't have to remember anything nor to get overwhelmed with the workout details. The only thing you have to do is to warm up and perform everything just as presented in the video. 

The bodyweight exercise list: 

1. Push up isometric hold with jump outs. 

2. Squat cross knee to elbow tap. 

3. Low impact speed burpee. 

4. Sit outs to jump. 

5. Shoulder tap to knee tap. 

6. Hollow body to crab reach. 

What Is The Structure Of This Session

The main focus of this 15 minute beginner workout is to target all muscles in your body while challenging the cardio and conditioning.

All movements involved have dynamic nature and will help you burn additional calories because the EPOC or excessive post-workout oxygen consumption will be triggered caused by the high-intensity of the routine.  

In addition, below you can discover the main focus for each exercise from this routine: 

1. Upper body isometric hold (push up strength builder) + lower body dynamic. 

2. Lower body exercise + core activation and thoracic spine rotation. 

3. Total body low impact movement. 

4. Lower body and core HIIT exercise combination. 

5. Upper body isometric strength mixed with core activation.  

6. Core and abs exercise.  

How To Customize This Beginner Full Body Workout?

In order to meet the needs of a broader audience here, we will review two different scenarios: 

1. This routine is too intense for you - the easiest way to decrease the toughness of this workout is to increase the between-round rests from 90 seconds to 3 minutes. For that purpose, when finishing the round, wait until the rest from the video finishes, pause the video and on a separate timer, count 90 seconds, once over, play the video again and continue.

2. This session is too easy for you - in case you are an intermediate trainee, a good approach with this 15 minute workout for beginners is to perform it twice. When the video is over, rest for 3-5 full minutes, play it all over from the beginning and do it for a second time.

7 Minute Full Body Follow Along Warm Up Video

In the video above, you will find a complete follow along dynamic warm up video that will help you prepare the body for the high-intensity 15 minute workout. 

Warming up properly will improve your workout performance, range of motion of the arms and legs, exercise technique, mind-muscle connection and most importantly, the risks of injuries will decrease. 

Use this warm up video not just for this 15 minute workout but before any full body cardio session (in case you don't have an efficient warm up, save this video).

In addition, this warm up can be done in days when you feel your body tight and with limited mobility. Such an approach will also enhance the recovery between workouts.

Can a 15 Minute Workout Be Effective? 

15 minutes, if being used in the right way, you can get a full body, high-intensity workout that will be sufficient to target all muscles in the body while improving the cardiovascular system too. In addition, the effectiveness of the 15 minute workout will be determined by the exercises included, timer or repetition protocols, resting periods, exercise tempo, technique and all of this should be relevant to your training level. Only then we can state that the 15 minute workout is effective. 

Are Bodyweight Exercises Good For Beginners? 

Bodyweight exercises are efficient not just for beginners but literally for anyone since the varieties are limitless and if you are not trying to be an acrobat but will perform regular movements, the risks of injuries compared to lifting weights are significantly lower. In addition, training with your own body is practical, convenient and can be combined with multiple training tools. If for some reason, you have yet did not tried to do bodyweight training, then you might want to read further on the topic. 

Is It Okay To Do High Intensity Cardio as a Beginner? 

The high-intensity, full body cardio workouts without equipment will increase the strength endurance, cardio and conditioning. When these are slightly improved, the beginner trainee will benefit by developing higher energy levels, brain sharpness, motivation, vitality, will perform easier the daily and regular physical tasks, better daily mood and overall, will feel better. 

What Is a Good Workout Routine For Beginners at Home?

A good 15 minute beginner bodyweight workout can be considered as a full body routine that will activate all the muscles while improving the cardio and while triggering the body to burn excessive calories not just during but hours after the session is over caused by the Epoc (excessive post-workout oxygen consumption). In addition, you should actually work out during this short amount of time in order to get any stimulus and eventually, results. 

Can You Lose Weight With The 15 Minute Full Body Workouts? 

Losing weight with 15 minute full body sessions will occur if three aspects are equally being followed: training consistency, diet in a calorie deficit, and good sleep. If any of these 3 is not optimized, the weight and fat loss process will be difficult and you might even not achieve this goal.

How Often To Perform 15 Minute Full Body Workouts? 

If you are going to do only 15 minute full body workouts, then 4-5 sessions per week will be a good volume. In case you are performing a strength training plan (with or without weights), include the 15 minute routines as cardio workout finishers at the end of the strength workouts or use in separate days as a stand-alone conditioning session. 

Can You Do 15 Minute Routines Everyday To Lose Weight? 

Losing weight will not be triggered by training more and everyday. While in some cases this might work well, such an approach will fail with multiple people and the chance for you to be one of these guys is a serious one. Stressing your body too much with constant high-intensity workouts will lead to overtraining. Not just that, but your body will be literally prone to get injured. Instead, to focus on the training process only in order to achieve the weight loss goal, sleep well and optimize the diet for weight loss. 

Full Body 15 Minute Beginner Bodyweight Workouts 

As a beginner, keeping the brain on fire and with high motivation, it is necessary for you to perform a higher variety of exercises and workouts. If you get bored early and still in the first months, you will quit the process which is something that if possible, should be avoided. 

For that reason, below you will get 3 additional and bonus 15 minute beginner bodyweight workouts. All of these are follow along HIIT workout videos where the last session is with more aspect on the core strength but is still with high-cardio demand. 

If you like any of these, make sure to check the link below the relevant video because it will lead you to an article dedicated to the chosen workout. 

15 Minute HIIT Workout For Beginners

For this 15 minute HIIT workout for beginners, you will perform 6 movements, 30/20 seconds of work/rest for each. 

Rounds to complete: 3 

Rest between rounds: 1 minute

The bodyweight HIIT exercise list: 

1. Squat to thoracic rotation to knee tap. 

2. Walk out push up. 

3. Side to side pulsing squat. 

4. High knees to sit out - 8 high knees to 4 sit outs. 

5. Plank twists to push up. 

6. Sprinter sit up.

15 Minute Bodyweight HIIT Workout (For Beginners)

The following 15 minute bodyweight HIIT workout is built of 6 exercises. 30/20 seconds of work/rest for each move. 

Rounds to complete: 3 

Rest between rounds: none. This means for a full 15 minute duration, you will constantly work for 30 seconds and rest for 20, without any additional pauses. 

The bodyweight exercise list:

1. Low impact speed burpee.

2. Short walk outs.

3. Footwork to drop lunge.

4. 8 high knees to 4 sit outs.

5. Shoulder tap to knee tap combo.

6. Jump outs.

15 Minute Core Workout For Beginners

This 15 minute core workout for beginners includes 6 dynamic core and abs movements. 

Rounds to finish: 3 

Rest between rounds: none. Same as the session above. 15 minutes time where you will work for 30 and rest for 20 seconds. No higher duration resting periods allowed. 

The bodyweight core exercise list: 

1. Alternating stationary monkey walk. 

2. Cross body knee tap to jump out combo. 

3. Cross body step to knee tap. 

4. Plank ankle taps. 

5. Plank twist to knee elbow tap. 

6. Sprinter sit up.  

Workout Summary

Bodyweight workouts 10

Today we have reviewed 15 minute workout for beginners. This full body cardio session will activate all the muscles in the body while triggering the cardiovascular system to constantly work and be challenged. 

You can find a warm up video and 3 bonus 15 minute beginner workouts in order to serve you well when needed. 

Lastly, you can find a few answers of frequently asked questions on the topic and I hope you will get some value out of it. 

What is your favorite 15 minute bodyweight workout for beginners?

Comment below. 

To your Fitter self, 


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