Quick At Home Workouts – 15 Minutes Total Body Workout

If you want to burn fat quickly, there’s nothing quite like an at-home total body workout to get the job done. The great thing about this workout variety is that you really only need to do it 3 times per week for maximum benefits, so for those who are short on time, it’s a great go-to.

Not to mention the fat burning power of the full body workout trumps any other workout, putting it as the first choice for those who want to get as lean as possible.

Let’s walk you through how you can work the entire body in just 15 minutes.

The Workout

Perform each of the following exercises in circuit format, doing 10-15 reps of each one. Once the entire circuit is completed, rest for 1 minute and then repeat once more through.

Bodyweight Squats
Step Ups
Single Arm Rows
Lying Leg Raise
Shoulder Press
Side Plank Hold

The Exercises

Now let’s talk about how to perform each exercise perfectly so that you can see maximum results.

Bodyweight Squats

Get into a standing position, feet shoulder width apart and arms directly in front of you.

From here, bend at the knees, lowering yourself down until you’re as low as you can go, making sure the knees follow the toes.  Pause and then raise up again to complete the rep.


The push-up is a classic exercise that can be done on your knees or toes depending on your strength level.  Get down, place the hands shoulder width apart and balance on the toes or knees.

From there, lower yourself down until you are almost touching the ground.  Pause and then press back up to complete the rep.


To perform a step up, hold a dumbbell in either hand down by your sides.  Then simply step with one foot up onto a bench or chair in front of you, bringing the second foot up to meet it.

Once at the top, lower back down, leading with the same leg. Next rep, switch the leading leg.  Continue alternating until all reps are completed.

Single Arm Rows

Hold one dumbbell in one hand and then balance the other knee and hand on a bench or couch beside you.

From there, allow the dumbbell to hang down toward the ground while your back is in a flat position.  Relax and then from there, contract from the shoulder blade, lifting the dumbbell up as high as you can go so your elbow moves towards the ceiling.

Once in this position, pause and then lower down to complete the rep. Perform all reps on one side and then switch sides and repeat.


Lying Leg Raise

Get back down on the ground, legs extended beneath you. From there, press the back into the floor and begin to lift the legs upward until they are at a 90 degree angle with the hips.

Pause and then lower down until you are almost touching the floor but not quite. Reverse directions and complete the next rep.

For those with back issues or who find this too difficult, bend your knees.

leg raise


Shoulder Press

Stand with the body upright, knees straight, feet shoulder width apart. Hold a dumbbell in each hand and then bring them up so they are just above shoulder level.

From there, squeeze the abs to maintain a flat back position and then drive the weight over your head. Once the elbows are straight but not locked, pause and then lower down to shoulder height to complete the rep.

Side Plank Hold

Finally, to finish off, perform a side plank hold.  Balance the body on one side of the leg with the same side forearm supporting the upper body. Your entire side should be as straight as possible, not allowing the hips to move lower toward the ground.

Hold this for 30 seconds and then once finished, switch sides and repeat.


So give the full body workout a try if you want to boost your rate of fat burning, improve muscular strength, and perform a workout that requires minimal time commitment.  Do these sessions three times per week, allowing for one day off between for rest and recovery.


Print Friendly, PDF & Email