10 Powerful Bodyweight Workouts to Do at Home in 15 Minutes

Sometimes, the excuses we have to skip the gym are valid. Perhaps there is nothing in your area, the fees are too expensive, or your schedule doesn’t allow for it.

But we can’t let ourselves get off that easy. The list of valid excuses to skip exercise completely is much smaller. Unless you are bed-ridden, people of all abilities, ages, and walks of life should exercise in some way.

Bodyweight workouts are a great solution for almost everyone. If you haven’t discovered the incredible non-profit resource Darebee, check it out now. Their website is filled with thousands of workout programs, routines, challenges, nutrition plans, and more.

Each of the workouts have different levels of difficulty, making it possible to exercise quickly and intensely, or spend more time building your fitness levels even higher. We pulled 10 of our favorite routines below.

(Check out Age of Pandora at the bottom of the list, an interactive fitness quest, complete with a world map, quests, an inventory, and more.)

Click on the image of each workout below and you will be taken to the official Darebee page, where you will find a downloadable PDF, a timer, a set counter, and extra credit challenges.

 

1. THE UPGRADE 

A full body strength workout

This is collection of classic bodyweight exercises, like the squat and the push-up. Focus on keeping good form while lowering your rest time in between sets!

 

2. RICOCHET

A cardio and strength interval training workout

Called HIIT (high intensity interval training), you will surprised at how fast a routine like this can wear you down. That’s what makes HIIT so great: a ton of growth in a small amount of time.

 

3. AIRPLANE WORKOUT

A flexibility and strength training workout

Even when you’re sitting in a chair, you still have workout options. Use The Airplane at your office too! This is, of course, no substitute for one of the more strenuous routines.

 

4. COORDINATOR 

A balance and support workout

Remember to focus on some of the lesser-used muscles and motions as you continue to build strength. This routine will help with general wellbeing and functionality.

 

5. THE WARDEN

A full body streamlining workout

You’ll find that The Warden will bring on the “burn” quickly. It’s because you are performing very challenging repetitions and holds! Focus on keeping good form for your planks and climbers.

 

6. PISTOL SQUAT PREP 

A lower body strengthening workout

Your quads are the biggest muscle group in your body, and a one-legged pistol squat is a great way to show off how strong yours are. Prepare yourself for this awesome feat by completing this prep workout often.

 

7. THROWDOWN 

A fast-moving cardio workout

Get the blood flowing. The Throwdown can be one of the fastest routines on this list, if you feel really pushed for time. Make sure you stay slow and controlled on the side-to-side lunges, so you don’t hurt your back.

 

8. EXTREME ABS 

An advanced ab and core workout

Remember, visible abs are made in the kitchen. But you also need a strong and healthy core on top of that good nutrition! Work your way up to this Extreme Abs routine, and keep good form.

 

9. DAYBREAK

An upper-body, back and shoulder workout

Your back and shoulders can be challenging to train with just bodyweight. Never underestimate the pull-up if you have a bar! But these unique exercises can really help. Pay attention to make sure you are actually using the highlighted muscle groups.

 

10. POWERBUILT

A full body strength workout

Slow, intense exercises like the shrimp squat are great for strength training. This workout hits most of the body, and is a good one to start with if you haven’t been exercising for a while.

 

BONUS: AGE OF PANDORA 

An interactive, online, fitness RPG 

You wake up in an abandoned bunker, and immediately have to punch and kick at the door in order to get out. As you move through the story, you will complete more challenges, collect items, and explore an entire world. Darebee has done an incredible job here!

 

THE FUEL GRID AND MEAL PLAN FOR PEAK NUTRITION

Exercise is 10x more effective if you are also eating correctly. Try the Conquer Today Fuel Grid and meal plan. Inside you will find cheap, easy, and delicious meals, as well as the list of top foods currently recommended by universities. Download that for free, below:

THE FUEL GRID AND MEAL PLAN FOR CHEAP AND EASY PEAK NUTRITION

WANT A FREE PRODUCTIVITY JOURNAL?

FIELD REPORTS

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1 Comment

  1. Di

    Love this! Thanks for being a source of constant improvement throughout the years.

    Reply

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