Bodyweight Travel Workout – 15 Minute Total Body
If you’re looking for a quick and effective workout that you can do anywhere, without any equipment, then this 15-minute bodyweight workout is perfect for you. This workout targets all of the major muscle groups, and it’s sure to get your heart rate up.
If you’re short on time, we also have a 10-minute bodyweight workout available on our website.
Warm-up
Start your workout with a warm-up to get your blood flowing and your muscles loose. Here is a simple warm-up routine that you can do anywhere:
- Jumping jacks: 30 seconds
- Sun salutations: 30 seconds
- Jumping jacks: 30 seconds
- Sun salutations: 30 seconds
Workout
After the warm up, perform each WORKOUT moves for 40 seconds, resting 20 seconds between moves. These moves will be performed consecutively for a 15 minute workout. If time allows, repeat the WORKOUT once or twice for a 20 or 30 minute burn!
- Pushups
- Standing Mountain Climbers
- Plank, Cross Body Mountain Climbers
- Diamond Pushups
- Sprint In Place
- Sphinx (Low Plank) Knee to Elbow
- Wide Pushups
- Plyo Skaters
- Plank, Jump Feet to Hands and Back
- Down Dog to “Under the Fence” Pushups
- Burpees
- Plank, Opposite Hand/Leg Raise & Crunch (Switch)
- Blast Off Pushups
- Squat Pulses
- Plank, Shoulder Taps
Cool-down
After you finish your workout, it’s important to cool down to help your body recover. Spend 3-5 minutes doing static stretches, such as holding a hamstring stretch or a calf stretch.
Tips
- Be sure to breathe deeply and evenly throughout your workout.
- Focus on maintaining proper form to prevent injury.
- Listen to your body and rest when you need to.
- Drink plenty of water before, during, and after your workout.
This 15-minute bodyweight workout is a great way to get a quick and effective workout without any equipment. You can do this workout anywhere, anytime, and it’s sure to help you reach your fitness goals.
Bodyweight 15 minutes
After the warm up, perform each WORKOUT moves for 40 seconds, resting 20 seconds between moves. These moves will be performed consecutively for a 15 minute workout. If time allows, repeat the WORKOUT once or twice for a 20 or 30 minute burn!
WARMUP
High Knees – 30 seconds
Jumping Jacks – 30 seconds
Sun Salutations – 30 seconds
Jumping Jacks – 30 seconds
Sun Salutations – 30 seconds
WORKOUT
Pushups
Standing Mountain Climbers
Plank, Cross Body Mountain Climbers
Diamond Pushups
Sprint In Place
Sphinx (Low Plank) Knee to Elbow
Wide Pushups
Plyo Skaters
Plank, Jump Feet to Hands and Back
Down Dog to “Under the Fence” Pushups
Burpees
Plank, Opposite Hand/Leg Raise & Crunch (Switch)
Blast Off Pushups
Squat Pulses
Plank, Shoulder Taps
