15-Minutes Workouts You Can Do At Home

workout at home

There are diverse aspects that you must consider when developing a good workout regime for general fitness or weight-loss purposes. One of these important factors for you to assess is the availability of time to perform the outlined routines regularly and consistently. Many people relinquish the dream of developing a healthier lifestyle because they are too busy with their careers and families to sign up for gym membership.

Fortunately, there are good and effective exercises that you can execute within the comfort of your home. Additionally, you will only require fifteen minutes to complete a workout session so there is no excuse to avoid exercise. The regime will not work overnight but it is highly effective for long-term weight loss. Here is a description of simple fitness routines that should be included in typical 15 minutes workouts you can do at home.


It is crucial for you to warm up properly before doing your fifteen-minute workout. The fitness moves in each exercise are fast and strenuous so poor preparation can lead to injury and muscle pulls. You should use the first few minutes of your session to stretch by walking around and lifting the knees. You can also jog on the spot and do some jumping jacks to promote circulation and stimulate the heart rate. Note that the routines in this workout will require approximately ten reps a set for beginners and takes at least two minutes or so to complete.

Overhead Triceps Press

You will need a single dumbbell for a proper overhead triceps press. Stand upright with your back straight and your arms up. Hold the weight in a vertical position and bend your elbows. The dumbbell should be behind your head, above the shoulder blades. Lift the weight above your head without moving the upper part of the arm. Pause just before your elbows lock and then lower the weight back to the first position to complete a rep.


A good push-up should be performed with the entire body off the floor. Basically, place your palms about shoulder-width apart on the floor to support your body. Keep your back straight and push yourself upwards until the elbows are locked. Hold in position for one or two seconds and then drop until the body almost touches the floor. This is a single rep. If you are a newbie, you can do the push up with your knees on the floor or push off a wall while standing.

Squats and Lunges

Squats will target the lower body to promote building of strength and muscle tone. Stand with your legs relatively wide apart and the toes pointing outward. Lower your body by bending the knees while keeping the back straight and your thighs parallel to the floor. Push the body up to the standing position to finish a rep. For the lunges, stand with your feet one shoulder-width apart. Step forward with one foot and bend the knee with the back straight. Return to the standing position and repeat the process with the other leg.

You can increase the number of reps per set in the 15 minutes workouts you can do at home as you build strength and speed. In addition, ensure that you have worked out at least four times a week in order to see results.

Image Credit:  istockphoto.com


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