Chris Pizzo – Ultimate 15 Minute Bodyweight Workout
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The best thing about building your fitness around a bodyweight workout: the more you weight you lose and the leaner you become, the easier they get.
That’s good news for busy guys who might’ve acquired the proverbial “middle-age spread” from time-consuming demands of fatherhood and career. With a bodyweight workout, there’s no excuse for not having time to go to the gym or access to equipment. You can do bodyweight exercises anywhere at any time. It’s portable and free of charge.
Tired after a long day on the road and don’t want to hit the hotel gym? Do a bodyweight workout in your hotel room. Got time while watching your kid’s soccer practice? Put down the phone and train on the sidelines. Don’t want to feel like a slug lying on the beach all day during that rare vacation? Do this quick routine on a beach towel and then cool off in the water.
Related: The 15-minute Kettlebell Workout for Busy Guys
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All you need is 15 minutes and some focus, and you’ll get a great bodyweight workout fast.
The 15-minute Bodyweight Workout: How It Works
We’ve designed this workout to alternate between lower-body and upper-body movements, or pushing and pulling exercises, so there’s no need for rest. That way you can make the most of your time.
Related: The 15-minute Dumbbell Workout for Busy Guys
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This workout is designed as a circuit. Perform two rounds of these six moves and you’ll find your bodyweight is a more than adequate substitute for iron—regardless of where you tip the scales.
Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.
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1. 90/90 Stretch
Why It Works: This stretch opens up your middle and upper back, especially after hours of sitting, which is why it’s a perfect start to your routine. You’ll also get a great stretch of the pecs.
How to Do It: Lie on the ground on your left side with legs tucked into the torso at a 90-degree angle. Keep both arms straight parallel to your knees. Keeping the knees together and on the ground, rotate your chest and right arm to the right, putting your back on the ground. Hold for two seconds and return to starting position.
Prescription: 10 reps to each side per round
2. Cat/Cow
Why It Works: This familiar compound yoga move improves flexibility to the lumbar and cervical spine, while also strengthening and stabilizing your shoulders.
How to Do It: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest and gaze forward. For cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.
Prescription: 10 reps of each per roun
3. Glute Bridge
Why It Works: It’s one of the best moves to improve the activation patterns of the glutes, which you’ve probably deactivated by sitting all day.
How to Do It: Lie face-up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips should remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching.
Prescription: 10 reps per round
4. Plank-to-Pushup
Why It Works: This classic exercise challenges your overall core stability by combining two effective moves in one.
How to Do It: Begin in a forearm plank position. Push from your triceps, placing your right hand on the ground and then your left hand, gradually rising to pushup position. Return to forearm plank by placing your right forearm down and then your left.
Prescription: 10 reps per round
5. Lateral Bound
Why It Works: Bounds build lateral power in your legs and challenge the hamstrings differently than traditional stretching exercises.
How to Do It: Stand on your right leg, with your left foot off the ground. Squat slightly on your right leg and use your leg and glute to jump laterally (to the left). Land on the opposite leg, maintaining balance. Hold for three seconds. Repeat to the other side.
Prescription: 10 reps per round
6. Burpees
Why It Works: This total-body exercise gives you all the benefits of pushups while also challenging your cardiovascular system and ratcheting up the intensity of your workout, which is especially important when you only have 15 minutes.
How to Do It: From a standing position, squat, place you hands on the ground, and “jump” your feet out into a push-up position. Perform a pushup and then jump your feet to your hands. Then jump as high as you can, throwing your hands over your head.
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