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Heres how to fully get into the bodyweight workout, how to do each exercise and the benefits.
What is the 15-minute bodyweight workout?
Here are the five full-body moves.
Sprawls
Sprawlsare aburpee alternativerequiring greater lower body mobility while removing the jump at the top of the movement.
Start in a straight-arm plank position with your shoulders over your wrists and butt aligned with the shoulders.
Brace your core, glutes, quads and shoulders.
Jump both feet forward to the outside of your hands, then raise your hands away from the floor.
Sit your butt down low and raise your chest, keeping a flat back as you squat.
Place your hands down, then jump both feet backward to return to the high plank position.
Start in a low plank position with your shoulders over your elbows and butt aligned with your shoulders.
Brace your stomach, glutes, quads and shoulders to pre-tension the body.
Rotate your hips to the right while pressing through your elbows.
Tap the outside of your right hip toward the right side of your mat.
Continue moving from side to side.
Start in a low or high plank position, following the steps above.
With control, keep bracing your abs as you drive your right knee toward your right elbow.
Return your right leg to the plank, then repeat on your left side.
The simple tweak works muscles harder for slightly longer and increases the overall range of motion.
Start in the push-up position with your hands shoulder-width apart and raised from the ground.
Keep your gaze toward the top of your mat and butt aligned with your shoulders.
Pause at the bottom, then drive upward to the starting position, extending both arms.
Curtsy lunges
Quad-dominantcurtsy lungeswork the outer glutes and legs, including the inner thighs, and the hips.
Send your weight into your left leg, then slightly raise your right foot away from the floor.
Bend your knees and lower into the lunge position.
Avoid letting your knees cave in and keep your back straight and chest proud.
Pause at the bottom of the lunge, then drive upward to stand and return to the starting position.
Repeat on the left side.
venture to save any recovery for between rounds rather than moves.
If you get the pacing right from the start, you wont need to rest too often.
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