The SIMPLE 15 Minute No Equipment Workout

Maybe you are avoiding the gym out of fear for your health.  Maybe you are avoiding the gym because you don't like weights.  Maybe you despise the smell of the gym.  Maybe you just don't like weights.  Maybe you just don't like working out, BUT are now looking to get healthier.  

Whatever reason you have for clicking this article, there is one thing we can guarantee: there is a killer workout regimen here for you to follow.  If you do that, and get your nutrition right, you should be whipped into much better shape by the end of the month.  

Let's get straight into it. 

Benefits Of Bodyweight Workouts

Aside from not having to stand in queue for the sweaty bench press rack (a good enough reason to switch to bodyweight workouts), they narrow down your routine to the most essential and functional exercises.  They also don’t tax your muscles as much, let you recover faster from your workouts, and lower your risk of injury. This lets you work out more, allowing you to build more functional strength than you could using weights. But the single most significant benefit of bodyweight workouts is that they provide you the exercise wherever you need it. 

Workout Plan

Before you start, get your heart pumping and your body warmed up. You can run in place, sit on a chair and touch your toes, jog up and down the stairs, or swing your arms and legs to get them moving. If you don’t warm-up, you’re very likely to get injured. This is the last thing you want, to get injured while you're trying to get fit.

The following plan is a circuit training workout. Essentially, you’ll do exercise A, then immediately do exercise B, then quickly move onto exercise C, and so on until you complete the entire circuit once. No breaks between any of the exercises until the end of the cycle.  After a 2 minute break, repeat the whole circuit again. Aim to do the circuit thrice, but it’s okay even if you manage to do it only once.

The goal of this circuit training plan is to work all of your major muscle groups, engage your core, and get in some cardio to build your endurance and stamina. Stick with this routine for the next 4 weeks, and focus on continuously improving your form over time. 

If you feel these exercises are easy, shift your body weight or speed up your repetitions. It will challenge you more by adding to the intensity.

Day 1

3 Circuits.

Each Circuit:

Push-Ups x10

Superman back extensions x15 

Bird Dogs x15

Doorframe Rows x10 

2 minutes break between circuits 



Push Ups

Place your hands slightly more than shoulder-width apart, maintain a straight line from your neck till your heels, and go all the way down till you’re flat and almost touching the ground. Then push back to return to your starting position. Aim for 10 pushups during each circuit before immediately moving onto...

Superman Back Extensions

Superman Back Extensions

An excellent exercise for your back and hamstrings. Keep your arms and legs straight and bring them all up while keeping your belly flat on the ground. If you find this too easy, you can hold yourself for a few seconds while you’re at the top. Do 15 extensions and then immediately move to...

Bird Dog

Bird Dog

Bring your hands under your shoulders and your knees under your hips. Take one leg out and high behind you while extending your opposite arm in front of you. Do 15 of these on each side.

Doorframe Rows 

doorframe rows

The easy way to get your upper body pull workout when you don’t have a pull-up bar. Get a good grip on the sides of your doorframe, and then lean back. The further you move your feet forwards and lean back, the harder this exercise will be. Pull yourself forwards and squeeze your shoulder blades together in the back when you’re at the top of the motion. Aim for 10 of these in each circuit.


This is the end of the circuit! Take a 2-minute break and then repeat the exercises again. Remember: you need to do 3 such circuits.

Day 2


3 circuits

Each Circuit: 

Isometric Squats x10

Planks - 45 seconds

Alternate Lunges x10

Jumping Jacks x15

2 minutes break


Isometric Squats

Isometric Squats

Squeeze your bum and thighs and get yourself into the bottom of a squat position. Hold yourself there for about 3-5 seconds, and then jump up as you stand. Repeat 10 times. Then do a...   



Get your feet on the ground, elbows under your shoulder, and maintain a straight line between your neck and heels. Hold this position for the next 45 seconds. This will be the slowest 45 seconds you’ll ever experience, but it's worth it.  Next, move to...     

Alternate Lunges

Alternating Lunges

Start with your feet hip-width apart. Step your foot about two to three feet in front of you and get down into a lunge. Then drive your body up and switch your legs, bringing your other foot in front of you. Do 10 of these on each side, and promptly move to do...

Jumping Jacks

Jumping Jack

Start with your feet together and hands by your side, hop your feet apart while simultaneously swinging your hands above your head. Bend your hands slightly at the top. Then quickly bring your feet together and your arms down and repeat the entire motion. Continue this for 15 repetitions.

That is the end of the circuit! Rest for 2 minutes and then repeat the whole circuit again. Aim to do three circuits.


Day 3: Rest


Day 4

3 Circuits

Each Circuit: 

Squats x10

Tip-Over x10

Burpees x10

Reverse Crunches x10

2 minutes break



Keep your feet hip-width apart and squat down while bringing your arms forwards at the same time. Stop when your hips are in line with your knees. Then get back up to your starting position. Do 10 such repetitions before doing a...


Tip Over

Stand up with your back straight. On one foot, reach your hands down while swinging your other leg straight back. Then repeat this while you’re standing on your other leg. Repeat this 10 times before doing... 



Drop your arms down as if you’re about to do a push-up. Kick your legs out, then bring them back, and then jump up a few inches off the ground. After 10 of these, lay down on your back to do some... 

Reverse Crunches

reverse crunches

Keep your palms comfortably flat on the ground, and bring you knees up towards your chin while you're exhaling. Then inhale and stretch it all out till your knees are in line with your hips. You need to do 10 reverse crunches.

That's the end of the circuit! Rest for 2 minutes and then repeat the circuit 2 more times to make a total of 3 circuits. 


Day 5: Rest


Day 6

3 Circuits

Each Circuit:

Windmill Push-Ups x10

Shoulder Bridge x15

Dive Bomber Push-ups x10

Mountain Climbers x10

2 minutes break

Windmill Push-ups

Windmill Push Ups

Start as if you were doing a regular push up. But when pushing yourself back up from the ground, twist your hips left and downwards while swinging your right arm towards the ceiling. Repeat the same on the other side. After 10 windmill push-ups, do...

Shoulder Bridge

shoulder bridge

Lay down on your back and keep your feet hip-width apart. While exhaling, curl your tail bone, and roll yourself up slowly till your knees and chest are in a straight line. Inhale while you’re at the top, and then exhale and curl back to the ground. After 15 of these, get back up to do...

Dive Bomber Pushups

dive bomber pushups

Get down on all fours. Stand on your toes with your feet hip-width apart and hands shoulder-width apart. Then push your hips up while bringing your chest towards your thighs to resemble an inverted V. This is your starting position.  Keep your back and arms straight, and your knees unlocked. Now, lower your hips, keep your legs straight but bend your arms as you push forwards like a dive bomber. When you finish the motion your face should be facing forward. Hold for 1-2 seconds and repeat by pushing your hips back up. After 10 of these, quickly continue onto...

Mountain Climbers

Mountain climber

Get into the plank position with your hands a little wider than shoulder-width. Then lock in your abs, and without lifting your hips up, draw one knee in towards your chest and then push it back. Alternate your knees as fast as you can. Complete 10 repetitions on each side. 

That is the end of the circuit! Take a 2-minute rest and then repeat the circuit again.  You need to complete 3 circuits.  


Day 7: Rest



Do these exercises to see a measurable difference in your fitness.  However, you need to listen to your body.  Surpassing your limits sounds great in a movie, but it's not always the right thing to do.  Trying to push yourself too much is going to hamper you in your fitness journey as an injury or sore muscles won't let you work out on a consistent basis.  Stick to about 80% of your limits.  This way you will enjoy the exercise too     



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