15 Minute Full Body Cardio Workout For Beginners at Home

In this 15 minute full body cardio workout for beginners at home, there are 6 exercises included. Full body, high-intensity cardio routine. Let's work out!


15 Minute Full Body Cardio Workout For Beginners at Home

Full Body Cardio Workout Without Equipment

For this 15 minute full body cardio workout for beginners, there are 6 bodyweight exercises included. You will work for 30 seconds for each followed by 20 seconds of rest between. Each move should be performed one after the other (in a circuit manner). 

Once you complete 1 set for each of the exercises, it is considered as a completed round. 

3 total round should be performed. 

60 seconds rest in between. 

This is a 100% follow along full body cardio workout for beginners. The only thing you have to do is to warm up (later in this post) and to replicate all movements just as presented in the video. 

Here is the cardio exercise list: 

1. Side to side high knees.

2. Walk out push up. 

3. 3 way jump squat. 

4. High knees to mountain climbers. 

5. Jump out to jump in. 

6. Plank forward reach. 

How To Customize This Routine?

We will review 2 cases of how to customize and adapt this full body cardio workout for the absolute beginner or for the intermediate trainee. 

1. Normally the session should be endured and completed by a fitness beginner. However, in case you are out of shape and don't feel that you will endure the session, here is what to do: 

- Increase the between round resting periods - to transform this routine into an easier one, once finishing with the between round resting period (60 seconds), pause the video, on a separate stopwatch count for additional 1 or 2 minutes, once done with the extra rest, play the video again and tackle the upcoming bout of cardio exercises.

2. You are an intermediate trainee and this session is too easy: in this case, simply once finishing with the 15 minute workout video, rest for 2-3 minutes and repeat for a second or even third time! This way the workout volume will increase and the session will be tougher.

Use This Dynamic Warm up Before Doing Full Body Cardio

In order to get an effective full body cardio workout, it is absolutely mandatory to warm up well before starting out. A good dynamic warm up will increase your core temperature, wake up the nervous system, lubricate the joints and ligaments and in general, prepare the body for the upcoming high-intensity efforts. Not last, you will decrease the risks of injuries. 

Above you will find a follow along 10 minute warm up that can be used not just before this routine but before any other too. 

Is Full Body Cardio Workout Good For The Beginner?

The full body cardio workouts are a great training method for the beginner to get in shape faster and to get more muscularly endured and with higher cardio. Such routines can be done inside or outside. Full body cardio is a great way to burn calories and get the heart racing, but it's important to find a way to make it fun. If you dread your workouts, it will be hard to stick with them. With a few creative tweaks, you can make any workout routine more challenging.

How To Do and Start Training Cardio at Home? 

Whether you're a beginner or an advanced athlete, you can always benefit from adding a new type of training to your routine. If you're not excited about hitting the gym, then adding intense cardio to your home workouts will be great for you. HIIT or high-intensity interval training is awesome because it allows you to get an intense aerobic workout in a relatively short amount of time.  

In addition, it's easier to do at home because you don't have to worry about setting up anything. All you have to do is find a place to do the exercises, warm up and perform the session. 

What Is The Best Full Body Cardio Workout?

Full body cardio workouts can be a great way to burn fat and lose weight, but they aren’t easy. That’s why so many people just give up after their first few attempts. What if you could burn more fat in less time with a one-hour workout that leaves you feeling energized and strong? That’s what this HIIT workout is all about.

The best full body cardio workout is a difficult question to answer. There are a lot of different types of exercises, each with its own effects on your body. However, all should have one thing in common - they should raise your heart rate for a sustained period of time. So, why should you do cardio? The short answer is that cardio workouts help you burn many calories. Running, walking, dancing, cycling, HIITs... these are all ways to burn fat if you combine them with a healthy diet.

Can You Lose Weight With 15 Minutes of Intense Cardio? 

With just 15 minues of full body cardio workouts, performed regularly, you can lose body weight and improve your shape in a serious way. But to get the best of such a workout HIIT plan, you will have to invest in good recovery, sleep and diet. Without being in a slight caloric deficit, losing weight will not appear or would be a super difficult task for achievement. 

How Often Should You Do Full Body Cardio Routines?

To give the most accurate answer here, we will review 2 scenarios: 

1. You are going to do only full body cardio workouts - in this case, 3-4 intense and full body cardio workouts per week will be sufficient to target the full body, activate the muscles, cardio and while giving you enough time to recover between the strenous sessions.

2. You lift weights or do any strength-focused routines - in case you are about to focus on resistance routines (strength calisthenics included as well), you can use the full body cardio routines in 2 ways:

- Use as strength workout finishers - perform full body cardio workouts right at the end of resistance workouts in order to improve the cardio and boost the fat loss process. 2-3 times per week will be sufficient workout volume.

- Use as a separate cardio routine - perform 2-3 stand-alone cardio sessions per week in resting days or as dedicated cardio days too.

Is It Okay To Do Cardio Everyday For Fat Loss?

Doing intense cardio everyday or too often is not the most effective approach towards losing weight or body fats faster. Just because you are training more, does not mean that you will get faster results. Doing HIIT or high-intensity cardio everyday will lead to health issues and avoid doing this at any cost. 

Instead, focus on performing 2-4 full body cardio workouts per week in order to have periods of tension followed by periods of rest. Overtraining can lead to bad overall results with your body and lifestyle in general. Be consistent, stay patient and you will get the desired outcome from your efforts. perform 2-3 stand-alone cardio sessions per week in resting days or as dedicated cardio days too.

2 Killer Full Body Cardio Workout Videos (Follow Along)

As a beginner, you will highly benefit from your fitness if you challenge yourself regularly to try new exercises and workouts. Such an approach will transform your body in a proficient way since your nervous system will get educated to move the muscles and limbs in various ways. You will get a more adaptable person and in general, adaptation is what is causing progress. 

For the reasons mentioned above, next, you will find 2 bonus and additional full body cardio workouts for beginners. 

Both sessions are follow along so the only thing you have to do is to warm up, play the videos and replicate all exercises presented. 

7 Minute Cardio Workout For Beginners

This 7 minute cardio workout for beginners will challenge you with 6 bodyweight exercises. You will perform each movement one after the other for 30 seconds each and without any rest in between. 

Once done, it is considered as one completed round.

You will rest for 1 minute and move on to the second and final round. 

2 rounds should be completed.

Here is the cardio exercise list:

1. Side to side high knees. 

2. Low impact speed burpee. 

3. Ankle tap run in place. 

4. Skater ground tap jumps. 

5. High knees to mountain climbers. 

6. Plank ankle taps. 

10 Minute Cardio Workout For Beginners

This 10 minute cardio workout for beginners is built up out of 7 bodyweight exercises. Interval timer: 30/15 seconds of work rest. 

2 total round should be completed. 

1 minute rest between each working round. 

Here is the bodyweight cardio exercise list: 

1. High knee ankle tap. 

2. Speed burpee. 

3. Ground tap skaters. 

4. Straddles. 

5. High knees to mountain climbers (alternate 8 repetitions for each).

6. Alternating static monkey. 

7. Plank ankle taps. 

Workout Summary

Doing full body cardio workouts for beginners will help you get in shape faster, increase the overall endurance, stamina and cardio capacity. Such routines are highly effective for burning additional calories which is always beneficial for losing weight. 

You will lose weight with full body cardio if your diet is in a caloric deficit and if your workout plan is built in a way that will be convenient for your lifestyle so you can be consistent enough with training. 

Today we have reviewed in detail a 15 minute full body cardio workout for beginners. In addition, you can find a dynamic warm up which to implement right before the session and 2 complete, full body cardio routines. All of the 3 videos mentioned above are follow along for your convenience. 

What is your favorite full body cardio workout for beginners?

Comment below! 

To your Fitter self,


Interval Training For Men

Check Out Next

More Full Body Cardio Workouts For Beginners! 

Leave a Comment

Your email address will not be published.

Pin It on Pinterest