15 Minute Home Workout – Full Body Strength Routine [+Video]

There literally is no time like the present to make changes which can impact your health, fitness and overall wellness. A  quick 15 minute home workout is one of the best places to start and I’ve got one for you along with some other tips to live well. 

Benefits of 15-minute Workouts

A 15 minute workout can be considered  as an “exercise snack” or “movement snack” which are short and focused bouts of activity you can easily incorporate into your daily routine.

Being a quick workout, exercise snacks can be frequent throughout the day and can be in different forms. So you could add a brisk 20min walk, and a 10 min yoga session to this 15 minute session in your day which would total 45 minutes. 

They also help to improve energy levels, focus, and overall mood which I can vouch for after recording this session for you! 

The key is to find opportunities whenever, and wherever you can, to move throughout the day. These small amounts of physical activity can still contribute to better overall health and short workouts are a great way to get an effective workout, even if you’re short on time or energy. 

Choosing Your Equipment For Home Workouts from Very.co.uk

This post is part of a collaboration with Very.

Of course, there are plenty of bodyweight exercises you can do that require no equipment, but over time, as your fitness level improves, you’ll be able to progress your workouts and strength training by adding weights to your set-up.

If you’re a complete beginner, start with a set with a range of between 0.5kg and 3kg. If you’ve some experience strength training, you’ll be used to compound exercises which you can use heavier weights with.

I’ve added a 6kg pair of dumbbells to my set up, as they’re just enough challenge, especially for my upper body for me to build strength. 

I’ve racked up the majority of the best pieces of equipment for workouts at home but the one thing (which didn’t make the list) but I felt would be useful, is a step or bench.

So when I spotted this HIIT Deck by adidas on Very.co.uk I knew it’d be perfect as it’s so versatile and comes with a skipping rope and resistance band which can be stored inside of the HIIT Deck. 

While I was shopping on Very, I picked out an outfit for myself along with some womens nike trainers, specifically the Nike Winflo 10 Women’s Road Running Shoes. They’ve been super comfy for training indoors (when you want to wear shoes) and for walking. 

15 Minute Home Workout – Full Body Strength Routine 

Make sure you have cleared an appropriate space to workout in. You will need some equipment for this workout. I’ve listed what I;ve used below but feel free to improvise with whatever equipment you have at home. 

Equipment: 
► workout / yoga mat (optional)
► set of dumbbells (I’m using 6kg) 
► resistance band 
► step / bench 

Have some water to hand and a towel if you’re the sweaty type!

Your Certified Personal Trainer – Elle

 Incase we’ve not met before, I’m Elle. I’ve been in the industry for almost two decades coaching, Personal Trainng and running group fitness classes, alongside being a running and cycling coach.

I recently qualified as a Menopause Specialist Coach which sits on top of all my qualifications since completing my BSc (Hons) degree in Exercise Science way back in 2006. 

15 Minute Full Body Strength Workout 

Join us for a quick 15min strength workout.

A short warm up is followed by 2 rounds of work, each with 5 different strength exercises – elevating your heart rate on the final move each round with a pulse raiser. 

It’s a full-body workout including exercises such as low box jumps, overhead press, lateral lunges and more – perfect for at home!

Suitable for all levels (work at your own pace, hit ⏸️ pause when you need to!)

Give the entire workout a try and let me know what you think!

WARM UP

“So we’ve got a super quick warmup; 5 press ups, 10 sit ups and 15 bodyweight squats” 

ROUND ONE 

“We’ve got five moves. We work for 40 seconds. We take 20 seconds of recovery before moving onto the next exercise. We don’t repeat [any of the exercises].”

• Goblet squat 
• DB overhead press 
• DB lateral lunge 
• Bent over vertical band row 
• Low box jumps 

Followed by one minute of recovery before we jump into round two. 

ROUND TWO

“We’ve got another five moves, 40 seconds on, 20 seconds rest time and then cool down.”

• Incline push up 
• Side plank (left / right) 
• DB bench press 
• DB romanian deadlift 
• Box burpees 

COOL DOWN 

We finish off our entire circuit with a quick cool down including stretches for various major muscle groups including hamstrings and lower back. A cool down is the start of your recovery process and is a great way to reduce muscle soreness.  

If you find yourself with more time you can easily repeat each round, with the same warm up and cool down to double the work time and make it more of a strength circuits workout. Like: Warm Up > Round 1 > Round 2 > Round 1 > Round 2 > Cool Down 

Want More Strength Workout Inspiration?

You can also check out my YouTube channel for more workout videos, including longer workouts that can be incorporated into your exercise routine. 

Come Workout Online?

If you’re looking for longer workout, you can join us in the kisE studio each week for live 30 minute classes: 

• HIIT & Core: a 30 minute full body workout using bodyweight that’ll have you hit your max heart rate, with shorter recoveries 
• Strength: 30 minute progressive strength training session packed with full body exercises, using whatever equipment you have like kettlebells, dumbbells, barbells or items from you house 
• HardCore: 30 minute of different exercises, all with a core focus, bodyweight workout, no equipment needed   

.Book your spot in class here or check out the on-demand studio membership with 100+ classes including functional strength, bodyweight training, upper body exercise, a strength training programme and new classes added each and every month. 

If you have any questions, please just get in touch. All of these workouts can be done from the comfort of your living room; no gym membership required. 

Are 15 minute home workouts a part of your fitness routine? What strength or fitness goals are you currently working on?

Elle

P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 

Your Strength Program Moves Explained 

Here are some how to’s for some of the strength exercises found in this 15 minute home workout routine.

How To Goblet Squat:

1. Start standing with with feet slightly wider than shoulder-width apart. Hold your kettlebell (or dumbbell) in front of your chest, elbows pointing down.
2. Push your hips back and bend your knees, lowering into a squat position. Allow your elbows to brush the insides of your knees (if flexibility allows).
3. Go as low as you can while keeping the weight through your heels. Pause for a couple of seconds in your deepest position, then push through your glutes, legs, and heels to return to a standing position.

How To Lateral Lunge

1. Begin by standing with your feet hip or feet shoulder-width apart, toes pointed forward.
2. Step out to your right, with your right foot as wide as possible.
3. Bend your right knee as you drop your hips back and down, while keeping your left leg straight.
4. Squeeze and engage your core, glutes and legs as you push through your right heel to return to the start position.

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