15-Minute at Home Bodyweight Strength Workout | No Equipment Needed

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This 15 minute at home bodyweight workout is designed to help you build muscle and strength. If you want to show off those toned arms in a cute dress, this is your option! No need to break out the weights for this workout, though. Today, all you need is a bit of space.
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This workout takes about 15 minutes and covers the whole body. Your arms, legs, shoulders, even your abs! The trick is to keep your rest periods short and to choose exercise options that are difficult enough so those 12 repetitions get pretty hard at the end. Remember, if you want to see changes in your body, you’ll have to work at it, so don’t take the easy route.

That said, we’ve also included some easier variations of each movements. So, if you’re new to this type of training, you can take it slow and get used to it.

| 15- Minute at Home Bodyweight Strength Workout |
2-3 minutes of jumping jacks, air squats, or marching or running in place.

Exercise 1:
Air Squat: 3 sets of 12 reps
(Harder option: jump squats)

Exercise 2:
Push-up: 3 sets of 12 reps
(Easier option: knees, harder option: decline)

Exercise 3:
Step-up: 3 sets of 6 reps/leg
(Easier option: reverse lunge, harder option: knee drive)

Exercise 4:
Dip: 3 sets of 12 reps
(Easier option: floor dips, harder option: elevated legs)

Exercise 5:
Hip thrust: 3 sets of 12 reps
(Harder option: single-leg hip thrust)

Exercise 6:
Single-leg Romanian deadlift: 3 sets of 6 reps/leg
(Easier: wall assist)

Exercise 7:
Plank shoulder tap: 3 sets of 12 reps, alternating
(Easier option: knees, harder option: elevated legs)

Exercise 8:
Superman row: 3 sets of 12 reps
(Easier option: superman hold)

Don’t forget to cool down and stretch when you’re done!


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Bodybuilding.com says:

Would you like to see more at home workouts from Nourish and Bloom?

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Yasmin Amatullah says:

Any idea how many calories you burn?

Eevee Sans says:

school brought me here

Qiana Long says:

Any one tried the Custokebon Secrets (google it)? I have heard several awesome things about this popular weight loss method.

M R says:

This was helpful for me on a quarantine day when I need strength training and have no equipment. I found this trainer to be kind and positively reinforcing. Especially as while I've lost 26 pounds since August, a steady loss due to routine mindfulness meditation and mindfulness eating practices, I have not done a lot of strength training and am out of shape with all these exercises! It was nice to have someone be nice and use simple routine with all these variations.

Veeranji Katta says:

Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from NextLevelDiet contains delicious and nutritionally rich foods your body, brain and heart will love. It's definitely worth trying.

Abdullah Wilcox says:

What exactly is Custokebon Secrets? How does this thing really work? I see many people keep on talking about this popular fat burn secrets.

Max Lien says:

This is not 15 min

Faith Winters says:

As expert, I do believe Custokebon Secrets can be good way to lost crazy amounts of weight. Why don't you give it a chance? perhaps it is going to work for you too.

Emily Goldstein says:

This was great! Easy to follow and I really like that it was 3 sets!!

Fishmeat says:

why do I feel like the 1 in the middle is kinda lazy, like in the middle of the workouts sometimes she just stop to walk around the others

Makena Good says:

This was a great short workout to do when I was feeling very unproductive. It made me get up and move around a little bit. I felt very accomplished and a a little bit exhausted. Great video!

Maddie Brooks says:

This workout was so good! I really needed something active to do during quarantine, and this video was perfect!! I was honestly exhausted and I was satisfied with how much the video pushed me. It was great!

Noah Gutierrez says:

School brought me here

Mike Sereny says:

why is this video 25 minutes long for a 15 minute workout?

dona matar says:

this workout killed me bruh

Benny A says:


Savion Lewis says:

As expert, I do believe Custokebon Secrets is actually good way to lost lots of weight. Why don't you give it a shot? maybe it's going to work for you too.

Grace Wallace says:

wait so is this video 15 or 25 min

Jess N says:

She talks way too much and too many pauses in between! I didn't break a sweat … first and last time

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