Move More, Stress Less
You don’t need a gym membership, fancy gear or hours of free time to move your body and feel great. Whether you’re working from home, parenting on the go, or easing into a fitness routine, this 15-minute bodyweight workout is perfect for building strength, boosting mood and improving overall health.
Why just 15 minutes?
Research shows that even short bursts of exercise can improve circulation, reduce stress hormones, and release feel-good endorphins. Movement doesn’t have to be intense to be effective — consistency is key!
The 15-Minute Full-Body Circuit
Do each exercise for 40 seconds, followed by 20 seconds of rest. Complete 3 rounds.
1. Bodyweight Squats
Targets legs and glutes
-
Stand with feet shoulder-width apart
-
Lower your hips as if sitting on a chair, then rise back up
-
Keep your chest lifted and knees behind toes
2. Knee Push-ups (or Full Push-ups)
Targets arms and chest
-
Place hands shoulder-width apart
-
Lower your chest towards the ground, then press back up
-
Modify by dropping to your knees
3. Standing March or Jog in Place
Gets your heart rate up
-
Bring one knee up at a time, pumping your arms
-
Go at your own pace
4. Glute Bridges
Targets lower back and glutes
-
Lie on your back, knees bent, feet flat on the floor
-
Lift hips off the ground, squeeze glutes, lower slowly
5. Wall Sit
Strengthens legs and improves endurance
-
Lean against a wall and slide down until your knees form a 90° angle
-
Hold for time – breathe deeply
6. Standing Side Reaches
Improves flexibility and stretches your sides
-
Stand tall, reach one arm overhead and bend sideways
-
Alternate sides, moving gently
Cool Down (2–3 minutes):
-
Neck rolls
-
Shoulder shrugs
-
Forward fold stretch
-
Deep breathing: Inhale for 4, exhale for 6
Tips to Stay Consistent:
-
Set a daily reminder on your phone
-
Keep a workout mat or towel visible as a visual cue
-
Celebrate every session — even 5 minutes of movement counts!
Why we love it:
This simple routine is perfect for beginners or anyone looking to add a healthy habit to their day. It supports mobility, circulation, stress relief and mental clarity — no gym or equipment needed.
Note: Always listen to your body and work within your limits. If you have any health conditions or injuries, speak to your doctor or a registered healthcare provider before starting a new exercise routine.