15-Minute Full Body Workout at Home

Ever decide to go to the gym at a specific time, only to crawl out of an Amazon black hole to find that you missed your personal deadline by two hours before rolling your eyes and just giving up? Preach.

While I totally respect your lifestyle choices, I want to throw this out there: A legit full-body workout you can do in front of your computer (as you deliberate which strapless bra to buy). This 15-minute routine was created by Kelsey Wells, certified trainer and creator of the SWEAT app’s new PWR At Home program. And she’ll get your endorphins flowing without all that gym equipment (dumbbells are optional here, guys) or sweaty strangers grunting in the mirror. Trust, you’re gonna be so into this.

THE WORKOUT

Perform each move back to back, resting as needed in between exercises. Don’t have dumbbells? Either skip ’em or sub in a resistance band like one of these:

THE MOVES YOU NEED TO KNOW

  • Plant both feet on the floor, shoulder-width apart. Bend at the hips and, keeping your legs as straight as possible, place your hands on the floor directly in front of your feet.
  • Without moving your feet, walk your hands forward until your body is in one straight line from your head to your heels.
  • Without moving your feet, walk back your hands to return to the starting position.
  • That’s one rep. Do 10 reps.
  • Keeping your weight on your left foot, bend your right leg to bring your knee into your chest.
  • Immediately lower your right leg, and bend your left leg to bring your knee into your chest. That’s one rep.
  • Continue alternating quickly between your right and left legs for 30 reps.
  • Stand with your feet further than hip-width apart, toes pointing outward slightly.
  • Bend your hips and knees, keeping your knees in line with your toes, until your thighs are parallel to the floor.
  • Push through your heels and straighten your knees slightly. Then immediately bend your knees to return to full sumo squat position.
  • Push through your heels, and extend your legs to return to the starting position.
  • That’s one rep. Do 12 reps.
  • Place both hands on the mat, shoulder-width apart, and both feet together behind you.
  • Keeping your left foot on the floor, bend your right knee, and bring it toward your chest.
  • Return your right leg to the starting position, and immediately bend your left knee to bring it to your chest. Return your left leg to the starting position.
  • That’s one rep. Continue alternating quickly for 30 reps.
  • Holding a dumbbell with both hands directly in front of your chest, plant both feet on the floor further than hip-width apart. Point both feet slightly outward.
  • Bend your hips and knees, keeping your knees in line with your toes, until your thighs are parallel with the floor.
  • Push through your heels and straighten your knees to return to the starting position.
  • That’s one rep. Do 15 reps.
  • Place both hands on the mat slightly further than shoulder-width apart, keeping your feet together on the mat behind you.
  • Maintain a neutral spine, and bend your elbows to lower your torso toward the mat.
  • When your arms form two 90-degree angles, push through your chest and straighten your elbows to lift your body back into the starting position.
  • That’s one rep. Do 10 to 12 reps.
  • Lying on your back with your arms extended above your head, draw your belly button toward your spine to engage your abs, and lift your legs slightly off the mat.
  • Bring your knees toward your chest, moving your arms toward your feet. Your shoulder blades should come off the mat.
  • Slowly lower your arms, and extend your legs to return to the starting position, without lowering your feet to the floor.
  • That’s one rep. Do 10 to 15 reps.
  • Holding a dumbbell in each hand, palms facing inward, plant both feet on the floor shoulder-width apart.
  • Maintain a slight bend in your knees, and hinge forward from your hips so your torso is parallel to the floor.
  • Bend your elbows to bring the dumbbells toward your body, keeping your elbows close to the sides of your body. Extend your elbows to lower the dumbbells and return to the starting position.
  • That’s one rep. Do 12 to 15 reps.
  • Stand with your feet shoulder-width apart, and bend your hips and knees until your thighs are parallel to the floor.
  • Push through your heels to jump upward, straightening your knees and your hips.
  • Bend your hips and knees to land and return to the starting position.
  • That’s one rep. Do 12 reps.
  • Hold a dumbbell in each hand with your palms facing inward and your arms extended by your sides.
  • Maintaining a slight bend in your elbows, raise the dumbbells outward to shoulder height, drawing your shoulder blades down and back.
  • Lower the dumbbells to return to the starting position.
  • That’s one rep. Do 12 to 15 reps.

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