If you’re just starting your fitness journey, this 15-minute workout is perfect for you. It’s simple, effective, and can be done at home without any fancy equipment. Whether you’re looking to get stronger, improve your fitness, or just feel better, this routine is a great place to start!
15 Minute Workout for Beginners
What You Need for This Workout
All you need is a little space, a comfortable chair, and your own body. You can do this workout at your own pace, so don’t worry if you’re new to exercising.
Warm-Up (3 Minutes)
Before we start the main exercises, we need to warm up our body to get our blood flowing and muscles ready.
- March on the Spot (1 minute)
- Stand tall, march in place, lifting your knees high.
- Swing your arms gently as you march to get your body moving.
- Arm Circles (1 minute)
- Extend your arms to the sides and make small circles.
- Gradually increase the size of the circles to warm up your shoulders.
- Side-to-Side Steps (1 minute)
- Step to the side with one foot and bring the other foot together.
- Keep stepping side to side, gently swinging your arms.
Main Workout (10 Minutes)
Now it’s time to get into the real workout! These exercises will work your whole body, and remember to take breaks if you need to.
- Seated Leg Extensions (45 seconds)
- Sit in a chair with your feet flat on the floor.
- Slowly extend one leg, straightening it, then lower it back down. Alternate between legs.
- Chair Squats (45 seconds)
- Stand in front of a chair with your feet shoulder-width apart.
- Lower your body into a squat position, as if you’re about to sit down, then stand back up.
- March on the Spot (45 seconds)
- Stand tall and march in place, raising your knees high and swinging your arms.
- Side Leg Raises (45 seconds)
- Stand tall and hold the back of a chair for balance.
- Lift one leg to the side, then lower it. Alternate legs.
- Arm Curls (45 seconds)
- Sit in a chair and hold your hands at your sides.
- Bend your elbows and bring your hands up toward your shoulders, then lower them back down.
- Seated Toe Taps (45 seconds)
- Sit in a chair with your feet flat on the floor.
- Tap your toes in and out while keeping your legs straight.
- Standing Calf Raises (45 seconds)
- Stand tall and hold a chair for balance.
- Slowly raise your heels off the ground, then lower them back down.
- Shoulder Shrugs (45 seconds)
- Stand or sit tall.
- Shrug your shoulders up toward your ears, then lower them back down.
Cool Down (2 Minutes)
Great job! You’ve completed the main workout. Now, let’s cool down and stretch a bit.
- Standing Stretch (1 minute)
- Stand tall, reach both arms overhead, and gently stretch your body.
- Hold the stretch for 30 seconds, then lower your arms and repeat.
- Leg Stretch (1 minute)
- Sit on a chair and stretch one leg out straight.
- Gently reach toward your toes and hold for 30 seconds. Switch legs and repeat.
Conclusion
That’s it! In just 15 minutes, you’ve worked your body, improved your strength, and helped your overall fitness. Try to do this workout at least 3 times a week, and over time, you’ll feel even stronger and more confident. Keep it up, and don’t forget to listen to your body!