15-Minute Simple Workout Routine | Whole Living Fitness

This 15-minute full-body workout routine is designed to help you get a quick, effective workout that targets all major muscle groups, increases cardiovascular fitness, and improves overall strength and endurance. Whether you’re short on time or just looking for a quick way to stay active, this routine provides a balanced mix of exercises to challenge your body in a short period. The workout includes warm-up, main exercises, and a cool-down to ensure you prepare your muscles, get an efficient workout, and stretch out afterward. With just minimal equipment, you can perform this routine anywhere, making it perfect for at-home or on-the-go fitness.

I. Warm-Up (2 Minutes)

Jumping Jacks

• Instruction: Start by standing with your feet together and arms at your sides. Jump both feet out wide while raising your arms overhead, then quickly return to the starting position with your feet together and arms at your sides. Repeat this motion in a continuous, controlled manner to elevate your heart rate and warm up your body.
• Duration: 1 minute

 Arm Circles

• Instruction: Stand with feet shoulder-width apart and extend your arms straight out to the sides. Make small circles with your arms in both directions (forward and backward), keeping your movements controlled. Perform each direction for 30 seconds, completing a full minute of arm circles to help warm up your shoulders and upper body.
• Duration: 1 minute

II. Main Workout (10 Minutes)

Perform each exercise for 1 minute, followed by 10 seconds of rest for transitioning

 Push-Ups

Instruction: Start in a plank position with your hands slightly wider than shoulder-width apart and your body forming a straight line from head to heels. Lower your body towards the ground by bending your elbows, keeping your core engaged and back flat. Once your chest almost touches the floor, push through your palms to raise your body back up to the starting position. Repeat this movement while maintaining proper form.

Bodyweight Squats

Instruction: Stand with your feet shoulder-width apart and your toes slightly pointed outward. Lower your hips back and down as if sitting in a chair, ensuring your knees don’t extend past your toes. Keep your chest up and back straight. Once your thighs are parallel to the ground, push through your heels to return to a standing position. Repeat the movement, focusing on controlled motion and good form.

Lunges

Plank

Instruction: Begin by lying face down, then lift your body off the ground onto your forearms and toes. Keep your elbows directly beneath your shoulders and maintain a straight line from your head to your heels. Engage your core, glutes, and legs to prevent your hips from sagging or rising. Hold this position, keeping your body steady and your breathing controlled.

Mountain Climbers

Instruction: Start in a plank position with your hands directly beneath your shoulders and your body forming a straight line from head to heels. Quickly bring one knee toward your chest, then rapidly switch legs, alternating between them in a running motion while keeping your core tight and hips stable. Maintain a fast pace to elevate your heart rate and challenge your endurance.

 Tricep Dips

Instruction: Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward. Walk your feet out so your knees are slightly bent and your legs are extended. Lower your body by bending your elbows, keeping them close to your sides, until your arms form a 90-degree angle. Push through your palms to raise your body back up to the starting position. Focus on using your triceps to control the movement.

High Knees

Instruction: Stand tall and begin running in place, driving your knees up towards your chest as high as possible with each step. Keep a fast pace and focus on maintaining good posture with your chest lifted and core engaged. Aim to lift your knees to hip height or higher, increasing intensity to elevate your heart rate and boost cardiovascular fitness.

Bicycle Crunches

Instruction: Lie on your back with your knees bent and hands placed behind your head. Lift your shoulders off the ground and bring one knee toward your chest while simultaneously twisting your torso to bring the opposite elbow toward that knee. Straighten the other leg as you rotate, then switch sides in a pedaling motion. Continue alternating sides in a controlled manner, engaging your core throughout the movement.

Glute Bridges

Instruction: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press your heels into the ground as you lift your hips towards the ceiling, squeezing your glutes at the top of the movement. Hold for a moment, then slowly lower your hips back down to the floor. Repeat the movement, focusing on engaging your glutes and core while maintaining a steady pace.

Burpees

III. Cool Down (3 Minutes)

Standing Toe Touch

Instruction: Stand with your feet shoulder-width apart and slowly bend forward at the hips, reaching your hands toward your toes. Keep your legs straight (but not locked) to stretch your hamstrings, and allow your head and neck to relax. Hold the stretch for a few seconds, then return to standing. Focus on lengthening the stretch each time you bend forward.

Duration: 1 minute

Child’s Pose

Instruction: Begin by kneeling on the floor with your knees hip-width apart. Sit back onto your heels, then extend your arms forward on the ground, lowering your chest towards the floor. Keep your forehead resting on the mat or ground and focus on breathing deeply to relax your back, shoulders, and hips. Hold the stretch to gently release tension.

Duration: 1 minute

Seated Forward Bend

Instruction: Sit on the floor with your legs extended straight out in front of you, keeping your feet flexed. Slowly hinge forward at the hips, reaching towards your toes with both hands. Keep your back straight as you lean forward, aiming to stretch your hamstrings and lower back. Hold the stretch, breathe deeply, and focus on lengthening your spine with each exhale.

Duration: 1 minute