15 Minute No Equipment Full Body Workout At Home

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The Ultimate No Repeat Bodyweight Home Workout

On today’s episode of Live Lean TV, I’m sharing a 15 minute no equipment full body workout at home, with no repeat exercises.

Even though this is an all bodyweight workout, we’re not taking any easy shortcuts.

Since it’s only 15 minutes of training, we’re keeping the rest periods short and the intensity high.

There are also no repeat exercises, as each movement gets progressively harder as the rounds progress.

In other words, this bodyweight home workout is designed to get you results.

15 Minute Follow Along Bodyweight Workout Circuit

Is It Too Cold Outside To Workout?

When it gets too cold to go outside, even to drive to the gym, it does not give you an excuse not to workout.

Since this workout is all bodyweight only, it makes it the ultimate cold weather workout.

This no equipment workout proves that you can still get an awesome workout without using weights, in the comfort of your own home.

Welcome To The Live Lean 15 Belly Fat Extinguisher Workout

This follow along video is 1 of the 7 no equipment workouts from my best selling Live Lean 15 follow along workout video program.

This home bodyweight workout is structured into 3 different rounds.

First Round: Starter Round

  • Number of exercises: 5 exercise circuit
  • Reps: 35 seconds of work
  • Rest: 20 second break
  • Sets: 1

The goal of the starter round is to elevate your heart rate and get your body and joints warmed up.

After the starter round is completed, you’ll move on to the harder rounds, where the intensity of the workout gets kicked up, and the exercises get progressively more challenging via:

  • More advanced exercise progressions
  • Rep times go up
  • Rest breaks go down

If you’re a beginner, you can stay with the exercises, reps, and rest periods from the starter round, for all 3 rounds.

It’s important to push yourself, but for safety, it’s also important to work within your current fitness level.

Let’s get ready to go.

Starter Round Exercises:

These A1-A5 starter round exercises may seem basic, but be prepared as the exercise intensity increases during the next rounds of the workout.

A1. Push Up

Beginner Modification: Push Up On Knees

  • Reps: 35 seconds of work
  • Rest: 20 second break
  • Sets: 1

Here’s how to do the push up:

  1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
  2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
  3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
  4. Contract your chest and triceps to push yourself back up to the beginning position.
  5. Repeat.

Coaching cues:

  • To get the maximum benefit from the push up and contract more muscle fibers in the chest, focus on pushing the floor away from you with power, rather than thinking about pushing your body up.
  • Make sure you are breathing properly, by inhaling while lowering, and exhaling while rising back up.
  • Keep your core tight.
  • If you can’t complete the push up for the full 35 seconds, rather than stopping, simply drop to your knees and finish the set doing the push up on knees.

A2. Reverse Lunge

  • Reps: 35 seconds of work
  • Rest: 20 second break
  • Sets: 1

Here’s how to do an Alternating Reverse Lunge:

  1. While standing with your feet hip width apart, perform the reverse lunge by contracting your core tight to maintain your balance, then stepping back with one leg while lowering your body until your back knee hovers just above the floor with your front knee bent at a 90 degree angle.
  2. Ensure you are keeping your upper torso straight and upright, so your front knees doesn’t lean too forward past your toes.
  3. Press your feet through the ground to bring your back foot back up to standing.
  4. Alternate legs and continue for reps.

A3. Speed Skater With Reach

  • Reps: 35 seconds of work
  • Rest: 20 second break
  • Sets: 1

Here’s how to do the Speed Skater With Reach:

  1. With an athletic hip width stance, slightly bend your knees then bend your elbows at a 90 degree angle while lifting one foot, bending your knee and drawing it behind your other leg with your opposite elbow drawing back to get into a speed skater pose, just like an Olympic athlete.
  2. Take a wide jump laterally with power to the other side, landing on the leg that was bent, and immediately get back into the speed skater pose.
  3. Hold the speed skater position and squat down on one leg to touch the top of your foot with your opposite hand and hold the position for a brief moment.
  4. To help maintain your balance, focus on a spot on the floor.
  5. Jump back to the other side and complete the same reach and hold movement.
  6. That’s one rep. This will help improve balance and leg strength.
  7. Repeat.

A4. Air Squats

  • Reps: 35 seconds of work
  • Rest: 20 second break
  • Sets: 1

Here’s how to do Air Squats:

  1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
  2. The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
  3. Now power back up by pressing your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
  4. Repeat.

Coaching cues:

  • Do not go up on your tip toes. Focus on keeping the pressure on the entire platform of your feet, especially your heels.
  • Create tension in your leg muscles by focusing on pressing the floor away from you when standing back up.
  • Breath in when lowering, then breath out when rising back up.

A5. Forearm Plank

  • Reps: 35 seconds of work
  • Rest: 20 second break
  • Sets: 1

Here’s how to do a Forearm Plank:

  1. Get into a traditional pushup position, then bend your elbows and and plant your forearms into the floor by shifting your weight from your hands to your forearms.
  2. Once you’re in the forearm plank position, your body should be in a straight line from your feet to your head, with your elbows directly below your shoulders.
  3. If you notice your hips are sagging or your butt is higher in the air, make sure you’re contracting your abs as tight as possible, as if you’re bracing for someone to punch you in the stomach. Also, keep your glutes, quadriceps, and hamstrings engaged by contracting hard. Lastly, press your forearms powerfully into the ground. This is the key to keeping everything tight and turning your body into a straight line, like a board.
  4. Keep breathing as you hold this movement for the desired time.
  5. If you can’t reach your desired time, do it in intervals, plank for 10 seconds, rest for 5 seconds, etc until you hit your time goal.

That was the first starter round exercise circuit.

Take a 30 second break, then move into the hyperdrive round.

Second Round: Hyperdrive Round

During the hyperdrive round, it’s time to kick it up by increasing the duration of reps, decreasing the rest period, and increasing the challenge of the exercises.

  • Number of exercises: 5 exercise circuit
  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

B1. Spiderman Push Ups

  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

Here’s how to do Spiderman Push Ups:

  1. Get in the push up position, with your hands directly below your shoulders, legs straight, and abs turned on.
  2. As you lower into the push up, bring one knee to the outside of your elbow on the same side.
  3. As you push yourself back to the top of the push up, straighten your leg and repeat the same movement with the other side.
  4. That’s one rep.

Coaching cues:

  • If you try it out, but it’s too difficult, or you can’t complete it for the entire 40 seconds, go back to the standard push up that you completed in the starter round. This is all about progression.
  • Not only does this target the chest, this exercise also targets the obliques, and helps work on balance.
  • Remember to create tension by focusing on pushing the floor away from you.

B2. Alternating Reverse Lunge With Knee Drive

  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

Here’s how to do an Alternating Reverse Lunge With Knee Drive:

  1. While standing with your feet hip width apart, perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee almost touches the floor.
  2. Ensure you are keeping your upper torso straight and upright.
  3. Press your feet through the ground to stand back up while immediately driving your knee up with power, in front of your body.
  4. Lower your foot back beside your other foot on the floor, then repeat with the opposite leg.
  5. Continue alternating sides for reps or time.

Coaching cues:

  • If the knee drive is too hard to balance, go back to the completing the reverse lunge from the starter round.
  • Don’t sit on the sidelines because you can’t do these exercise progressions. It’s important to work within your current fitness capabilities, make every rep count, then progress with your next workout.

B3. Speed Skater With Reach And Hops

  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

Here’s how to do a Speed Skater With Reach And Hops:

  1. With an athletic hip width stance, slightly bend your knees then bend your elbows at a 90 degree angle while lifting one foot, bending your knee and drawing it behind your other leg with your opposite elbow drawing back to get into a speed skater pose, just like an Olympic athlete.
  2. Touch the top of your foot, or the floor by your foot, with your opposite hand, then complete 3 single leg hops while balancing on the same leg.
  3. Then explosively take a wide jump laterally and stick the landing on your outside leg, with your other leg hovering off the ground behind you.
  4. Immediately touch the top of your foot with your opposite hand, then complete another 3 single leg hops.
  5. Continue to repeat for reps or time.

Coaching cues:

  • In the follow along workout video, I was tapping my foot with the hand on the same side as my leg, which was the wrong arm. Make sure you tap your foot with the opposite arm.
  • If you mess up or lose your balance, forget about it and keep going.
  • Try to keep progressing the length of your lateral jumps so you are jumping further a part each rep.

B4. Jump Squat

  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

Here’s how to do a Jump Squat:

  1. With your feet hip width apart and chest up, lower your body down into a squat by first bending at the hips, followed by the knees, until your thighs are parallel to the floor.
  2. Then with power, explosively push your feet through the floor to jump up as high as you can.
  3. Land softly to cushion to your joints and immediately lower your body into another squat.
  4. Repeat for reps.

Coaching cues:

  • Focus on landing softly, with your knees already slightly bent. Landing with stiff legs will be too hard on your joints.
  • A rest break is coming soon, so be sure to give it your all.
  • When you start to feel the lactic acid burn in your legs, you’ll probably want to stop. But remember, the lactic acid is your friend. It helps get all the fat burning and muscle building hormones running throughout your body.
  • In other words, you should want to feel the lactic acid, especially since the workout is only 15 minutes. You can push through it, so keep going.

B5. Body Saw Forearm Plank

  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

Here’s how to do a Body Saw Plank:

  1. Get into a plank position by planting your forearms into the floor, with your elbows directly underneath your shoulders.
  2. Maintain a tight contraction in your abs, glutes, and hamstrings throughout the movement to keep your back flat, and ensure your hips don’t sag and your butt doesn’t go up into the air. If your hips do sag during the movement, you’re taking the range of motion too far.
  3. Squeeze your glutes, hamstrings, and quads while maintaining a straight line from your head to your feet.
  4. To rock back and forth, push forward and backwards with your forearms and elbows, as you flex and extend your ankles while on your toes.
  5. Return to the starting position. That’s one rep.
  6. Repeat.

Good job, that is the end of the hyperdrive round exercise circuit.

Take a 25 second rest before moving on to the scorcher round.

Third Round: Scorcher Round

I told you the proceeding rounds would be more difficult.

Even though the reps and rest duration stays the same as the hyperdrive round, the exercises will continue to advance in progression.

Trust me, the body fat is being extinguished as we go.

  • Number of exercises: 5 exercise circuit
  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

C1. Plyometric Push Up

  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

Here’s how to do a Plyometric Push Up:

  1. Get into the traditional push up position with your hands planted into the floor below your shoulders.
  2. Keep your body in a straight line as you bend your elbows and lower yourself to the floor.
  3. Once your chest is just a few inches off the floor, explosively push the floor away from you so your hands come off the floor, as you explode up into the air.
  4. Land softly by safely cushioning your joints, then immediately proceed back into another rep.
  5. Focus on keeping your body tight and in a straight line, to prevent your hips from sagging.
  6. Repeat.

Coaching cues:

  • If this push up variation is too difficult, or you can’t complete it for the entire 40 seconds, go back to the push up that you completed in the previous round.
  • When you land with your elbows already slightly bent, while immediately lowering into the push up, all the tension will go to the muscles, not your joints.
  • If you need to take a break to wipe the sweat off your face, do it. It’s all good.

C2. Alternating Reverse Lunge With Knee Drive Jump

  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

Here’s how to do an Alternating Reverse Lunge With Knee Drive Jump:

  1. While standing with your feet hip width apart, perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee almost touches the floor.
  2. Ensure you are keeping your upper torso straight and upright.
  3. In one continuous motion, press your feet through the ground to jump back up while immediately driving your knee up with power, in front of your body.
  4. Land softly, then lower your foot back beside your other foot on the floor, then repeat with the opposite leg.
  5. Continue alternating sides for reps or time.

Coaching cues:

  • Since the body is doing a lot of things at one time, this move requires coordination, balance, and also helps to workout your brain.
  • Not only are you getting leaner, you’re also getting smarter.
  • This coordination will also help improve your dance skills at the clubs 😉

C3. Speed Skater With Push Up Burpee

  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

Here’s how to do a Speed Skater With Push Up Burpee:

  1. While standing, balance on your outside leg then explosively take a wide jump laterally and stick the landing on your outside leg. Your other leg should hover off the ground behind you.
  2. Jump back laterally to the other side, this time landing on the opposite leg, in the same speed skater pose.
  3. Jump laterally one more time, stick the landing, then immediately drop to the ground and complete one push up burpee.
  4. Stand back up and complete three more speed skaters, then complete another push up burpee.
  5. Repeat for reps.

Coaching cues:

C4. Hulk Super Leap

  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

Here’s how to do a Hulk Super Leap:

  1. Take a wider stance outside of shoulder width.
  2. Quickly bend at the hips and knees and swing your arms down and back to lower yourself down into a half squat.
  3. Press your feet through the ground to jump up as high as you can while explosively swinging your arms over your head.
  4. Land softly to cushion your joints, then immediately repeat the exercise for the intended number or reps or time.

Coaching cues:

  • Since you’re probably at home, where no one is watching you, give me a few growls.
  • Be nice and easy on your joints by landing in an already lowered positioned.
  • If you need to take a quick breath, do it, then jump back into your reps. Don’t give up.

C5. Straight Arm Plank To Forearm Plank

  • Reps: 40 seconds of work
  • Rest: 15 second break
  • Sets: 1

Here’s how to do a Straight Arm Plank To Forearm Plank:

  1. Get into a straight arm plank position with your hands directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
  2. As fast as you can, while still under control, place one forearm on the ground followed by the other, focusing on keeping your hips square to the ground and your back flat. If you placed a glass of water on your back, it shouldn’t spill during the transition.
  3. Move from the forearm plank back to the straight arm plank and repeat.

Coaching cues:

  • If you can’t do this for the entire duration of the set, go for as long as you can, then without stopping, regress the movement by completing one of the plank variations from the previous two rounds.
  • Ensure you are using proper form, then lock it in. Bad form is not acceptable.

That was the scorcher round.

Awesome work, you are killing it.

Take a 25 second break, get a quick drink of water, and get ready because the 45 second torcher round is coming up next.

Last Round: Torcher Round

  • Number of exercises: 3 exercise circuit
  • Reps: 15 seconds of work
  • Rest: 0 second break
  • Sets: 1

It’s time to go all out for the last 45 seconds, with no breaks.

D1. Rotating Fast Feet Exercise Drill

Reps: 15 seconds of work
Rest: 0 second break
Sets: 1

Here’s how to do the Rotating Fast Feet Exercise Drill:

  1. Stand up straight, with your feet hip width apart.
  2. Quickly alternate your feet up and down with small and quick steps, staying on the balls of your feet, and pretending like the ground is on fire.
  3. After a few seconds, rotate left or right, and continue with the small and quick steps, then after a few more seconds, rotate the other way.
  4. Focus on keeping your core tight and drive your arms forward and backward like an athlete. This will build more speed and train your feet to move faster.
  5. Keep alternating feet with quick taps until you reach your desired time or reps.

D2. Mountain Climbers

Reps: 15 seconds of work
Rest: 0 second break
Sets: 1

Here’s how to do Mountain Climbers:

  1. Get in to a push up position with your hands directly below your shoulders, core tight, and your legs straight behind you.
  2. Drive one knee in towards your chest, while maintaining a flat back, then reverse it back to the starting position.
  3. Repeat with your other leg.
  4. Alternate back and forth as fast as you can while breathing, and maintaining good form with your abs tight.

D3. Around The World 180 Degree Jump Squat Floor Tap

Here’s how to do an Around The World 180 Degree Jump Squat Floor Tap:

  1. Stand with your feet hip width apart then squat down by bending at your hips, tap the floor for both hands, then jump into the air and rotate your body to land 180 degrees from the original position.
  2. Immediately lower into another squat and repeat by tapping the floor with both hands.
  3. Continue circling around, or rotate back the other way, for time or reps.

You Are Done!

That was the 15 minute Belly Fat Extinguisher Workout from our no equipment Live Lean 15 follow along workout video program.

Hopefully you are dripping in sweat and enjoyed getting your butt kicked with that workout in just 15 minutes.

Make sure you go and drink a lot of water to recover.

Welcome To Live Lean 15

You’ll get access to all 7 follow along workout videos, the Live Lean 15 Program Manual, and the Nutrition Information Guide instantly, when you buy the Live Lean 15 program.

Get Live Lean 15 now here.

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13 responses to “15 Minute No Equipment Full Body Workout At Home

  1. Man, this really awesome. “Damn! That looks good” I only survived till half
    way on this video. These exercise really awesome which can make me sweat
    through my pants in this winter. Keep going man!!!

  2. Is it possible to increase muscle and mass with body weight training only?
    or you just will be more shapely and leaner? and should i do bodyweight
    exercises fast and many or slowly and only a certain amount? #AskBGTV

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