Are you pressed for time but still want to squeeze in a quick and effective workout?

This 15-minute full body workout is perfect for you!

Requiring zero equipment and no repeats, this workout can be done anytime, anywhere.

All you need is a workout mat and a little bit of space.

Let's dive into the exercises and modifications, so you can start transforming your fitness routine today! 

1. Walk-Out Push-Up:

Start standing, walk out to the end of your mat, perform a push-up, and walk back up. Keep your legs straight for a hamstring stretch or bend them if needed. Modify by shortening the range of motion on the push-up or removing the push-up altogether.

2. Push-Up to Plank Breakdown:

Begin in a push-up position, perform one push-up, drop down to your forearms, and return to the starting position. Alternate sides for each rep. Modify by removing the push-up or performing the exercise on your knees.

3. V-Up Complex:

Lying on your back, perform a single leg V-up on each side, followed by a full V-up. Keep your legs as straight as possible. Modify by bending your legs or bringing them closer to your body.

4. Hollow Body Hold:

Hold the hollow body position with your arms extended and your lower back pinned to the ground. Modify by bending your knees or placing your hands by your sides.

5. Jump Squats:

Perform explosive jump squats, landing softly and keeping your chest tall. Modify by performing regular squats or coming up onto your tiptoes.

6. Pendulum Lunge to Jumping Lunge:

Perform a forward lunge, followed by a backward lunge, and then a jumping lunge. Alternate sides for each rep. Modify by removing the jump and switching sides on the pendulum lunge.

7. Pike Push-Up:

Start in a pike position and lower your head towards the ground, targeting your shoulders. Keep your elbows tucked in. Modify by shortening the range of motion or performing regular push-ups.

8. Prone Pull-Up:

Lying on your stomach, lift your upper body and perform a pull-up motion. Modify by performing a Superman lift instead.

9. Squat Get-Ups with Jump:

Squat down to your knees, come up to the bottom of the squat, and jump. Alternate sides for each rep. Modify by removing the jump or performing a regular squat.

10. Hamstring Marches:

Lie on your back with your legs extended and heels on the ground. Drive your knees in, engaging your hamstrings and glutes. Modify by bringing your feet closer to your body.

11. Push-Up Complex:

Alternate between regular and wide push-ups, maintaining a braced core. Modify by shortening the range of motion or performing the exercise on your knees.

12. Hollow Rocks:

In the hollow body position, rock back and forth, keeping your lower back pinned to the ground. Modify by bending your knees.

13. Plank Walk:

On your forearms, walk from side to side across your mat, maintaining a good plank position. Modify by performing the exercise in a high plank.

14. Burpee to Six High Knees:

Perform a burpee without a push-up, followed by six high knees. Modify by stepping out and in during the burpee and performing the high knees at a slower pace.

15. Hollow Flutter Kicks:

In the hollow body position, perform flutter kicks. Modify by placing your hands by your sides or under your buttocks for extra support.

Conclusion:

This 15-minute full body workout is perfect for those with limited time and no access to equipment.

Remember, something is always better than nothing!

So, whenever you find yourself struggling to fit in a workout, come back to this guide, press play, and follow along.

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Stay committed to your fitness journey, and we'll see you in the next workout!