Time is scarce but working out is essential. Thus, there’s a need for workout routines that burn maximum calories in minimal time. The 15-minute full-body workouts are a savior we all need. Curated to increase the heart rate, full-body workouts can be modified to meet the needs and fitness levels of different people.
One of the common circuits is the EMOM (every minute on the minute) workout, which is 10 minutes long. It is followed by AMRAP (as many rounds as possible) that spans for 5 minutes. The idea of back-to-back combination exercises is to improve core stability, body balance, and body symmetry. It also increases muscle density. The workouts include several muscles that work at the same time to burn a lot of calories.
You can visit the best gyms in your city and ask your trainer to create a routine, which you can practice at home or add to your daily gym workout. Want to attend intense HIIT sessions, functional workout classes, CrossFit sessions among others? Get FITPASS with which you can choose from multiple workout options and attend unlimited workouts in a month. Workout whenever you get the time, wherever you are, and however you like.
15-Minute Full-Body Workout Exercises
Jog in Place – Warm-Up
An effective way to warm the body up while also burning calories. Start by lifting your feet a few inches from the floor, almost like hopping on foot to foot. Let your arms move and start increasing the intensity gradually; engage your arms properly and lift your knees high enough to increase your heart rate. You’re doing it right when your thighs are parallel to the ground. Increase speed as you go.
Mountain Climbers – Cardio
A cracker of an exercise, mountain climbers target every muscle group – biceps, triceps, deltoids, chest, obliques, hip abductors, abdominals, quads, and hamstrings. Perform them anywhere since they are based on body weight.
How to do Mountain Climbers
- Assume the plank position, which helps maintain proper form throughout the exercise and get good results. Remember to squeeze your glutes
- Keep your body straight, abs pulled in, and shoulders away from your ears
- Pull your right knee toward the chest; let your abs stretch by pulling them in. Make sure that your body doesn’t sag. Don’t modify the plank position too much
- Quickly take your right knee back and bring your left knee toward the chest
- Keep switching the knees to achieve a running motion. Try to maintain the plank position as you increase the speed; don’t let the head drop and keep the spine straight
Alternating Reverse Lunges – Strength Training
The benefits of reverse lunges are varied and many. They help build strength, enhance movement, power, and build muscles, which make it great for sportspersons and athletes. It is advisable to perform alternating reverse lunges for muscle development, decrease movement imbalances, and increase resilience to injury.
How to do Reverse Lunges
- Stand straight with your feet at hip-width and your hands on the hips. Lift one of your feet and place it right behind its original position
- Lower your hips so that the front leg’s thigh goes parallel to the floor and the knee is directly over the ankle
- Let the foot of the lunging leg bend at a 90-degree angle. It should point toward the floor and the heel should be lifted
- Bring this foot back and lunge with the other one
- Alternate for 1 minute
Jumping Jacks – Cardio
Jumping jacks is one of the easiest and most common full-body workout exercises. It is a mixture of resistance and aerobic exercise. Jumping jacks benefit the heart, lungs, and muscles. It works the glutes, hip flexors, and quadriceps.
How to do Jumping Jacks
- Stand with your legs straight and your arms to your sides
- Jump and spread your feet beyond hip-width. Simultaneously, swing your arms upwards so that they almost touch overhead. Don’t spread your feet too wide
- Jump again to assume the starting position; brings your arms back to your side
- Do this in quick succession
- Repeat at least 20-30 times in a set
Squat Hold with Tap-outs – Strength
This is a great exercise for the hips, knees, ankles, and spine. Squat hold improves overall mobility and strength, which are useful for functional and athletic movements.
How to do Squat Hold with Alternating Tap-outs
- Place your feet together and assume a low squat position
- Hold your arms close to the chest
- Tap your right foot out and then bring it back to the starting position
- Do the same with your other leg and keep alternating
- Maintain the squat position and keep your core tight
Burpees – Cardio
Known as the truest full-body exercise, burpee benefits cardiovascular health and improves balance and coordination. It targets most major muscle groups and it alone is enough to keep you healthy.
How to do Burpees
- Stand straight with your hands joined together
- Bend your knees to lower into a squat position
- As you reach the squat position, place your hands in front of your legs
- Next, push your feet off the ground and land them so that you come into a pushup position
- Do a pushup and then jump back again to bring your feet in the original position
- As you unbend your knees, push your feet off the ground and jump in the air. Keep your hands straight and unbent. Keep your core engaged
- Go back into the squat position as you land
- Repeat 8-12 times
Plank with Shoulder Tap – Strength
Planks are the best bodyweight training exercises out there. This variation strengthens the core, arms, glutes, shoulders, and wrists. It is great for those who experience lower back pain. It improves posture and flexibility and tightens the midsection as well.
How to do Plank with Shoulder Tap
- Assume the extended plank position – rest your body weight on your palms instead of forearms.
- The wrists should be placed directly under the shoulders and the fingers must be spread wide
- Keep your core engaged and tap the left shoulder with the right hand
- Next, tap your right shoulder with the other hand
- Keep alternating for 45-60 seconds
Spread these exercises equally within 15 minutes. Include 1-minute breaks after 4-5 minutes. Try to complete the entire circuit within 15 minutes for the best results but don’t overexert yourself.
Looking for a circuit that burns maximum calories in minimal time? Try this 15-minute full-body workout based on alternating cardio and strength exercises. Do it every day for 2-3 weeks for a noticeable difference in your body and performance.