Finding time to work out isn’t easy, especially when you are short on time.
But luckily, you can still get an effective workout in at home without all the bells and whistles of a gym workout.
If you have a few minutes to spare, you can use this equipment-free workout to boost your metabolism and build muscle in just 15 minutes.
This quick full-body workout builds strength, boosts your metabolism, and increases your mobility
We are talking about an ultimate time-efficient workout.
If you’re ready, grab your water bottles and exercise mat. Let’s get started.
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Five-Full-Bodyweight Workout
Burpees
Burpees have exploded in popularity over the past few years. This movement is an absolute killer, as it provides cardiovascular, strength training, and mobility work in one exercise.
How to Perform:
- Start standing, with your feet spaced about hip-width apart.
- Quickly, place your hands on the floor and jump your feet backward so that you are in a pushup position.
- Next, jump your feet forward, stand up, and jump in the air.
- Repeat this pattern for 10-20 reps per set, 3 sets per session, and 2-3 sessions per week.
Modified V-Ups
Much like crunches, V-Ups are a terrific exercise for strengthening and defining the abdominal region.
How to Perform:
- Start by lying on your back with your knees bent and your feet flat on the floor.
- Place your hands on your temples and perform a situp as you simultaneously bring your knees in toward your chest.
- Then, reverse the motion, kicking your legs back out and lying your upper body back down.
- Repeat this movement for 10-12 reps per set, 3 sets per session 2-3 sessions per week.
Wall Walks
Have you ever wanted to do a handstand? Well, this exercise will help you get there.
Wall walks incorporate tons of different muscles while forcing you to stabilize during a very tricky motion.
How to Perform:
- Start in a pushup position, with your feet near a wall.
- Slowly, walk your feet up the wall as you walk your hands backward.
- Once you’ve gone as far back as you feel comfortable, begin walking your feet down the wall and your hands forward to the starting position.
- Complete 10-12 reps per set, 3 sets per session, and 2-3 sessions per week.
Supermans
Another hero appears on our list!
The superman exercise is great for those looking to avoid or cure back pain. This movement strengthens many of the back muscles and is a terrific way to balance out popular core exercises.
How to Perform:
- Lie flat on your stomach.
- Extend your arms above your head and your legs straight down.
- Next, lift both of your arms, both of your legs, and as much of your trunk and hips as you can off of the floor.
- Hold this extended position for 10 seconds, then return to the starting position.
- Repeat for 10 reps per set, 3 sets per session, and 2-3 sessions per week.
Side Plank Holds
In this list so far, we haven’t discussed many isometric movements. Isometric movements are great for building core strength, stability, and definition. Everyone loves a good plank!
How to Perform:
- Start by lying on your right side.
- Prop yourself up on your elbow while also balancing with your left foot stacked on top of your right foot.
- Ensure that your body is in a straight line as you hold this position for 30 seconds. Repeat 4 times on each side per session, 2-3 sessions per week.
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