15 Minute Body Workout for Beginners

You’re at work or school 40 hours a week and just want to go to bed after a hard day’s work?

But only 15 minutes a day are enough to keep you fit and to calm your bad conscience. I’ll show you which exercises are suitable to train the most important zones – legs, stomach and your butt.

Start with 50 Jumping Jacks to warm you up.

Stand hip-wide, arms next to the body. Jump in the air, swinging your arms up and with your legs you make a jump to the side. Now bring your arms down again and jump with your feet back to the starting position. Repeat the exercise in flowing movements.

Perform the following exercises with 30 repetitions. After a 1 minute break, the circle should be completed twice in total.


This exercise trains your legs and your butt

Repetitions: 30

Stand hip-width and lower your bottom, as if you want to sit on a chair. Make sure that your knees don’t look over your toes. Then you straighten yourself up again. You can point your arms forward while lowering to balance yourself.


This exercise trains the abdominals

Repetitions: 30

Lie with your back on the floor. Your legs are set off at an angle. Now put your hands behind your head. Tighten the abdominal muscles and raise your upper body 15 to 20 centimeters, the lower back remains lying on the floor. Slowly return to the starting position and repeat the exercise.


This exercise trains your thighs and your butt

Repetitions: 30, alternately 15 per side

With the left leg, you make a lunge forward, the right leg stays at the back of the mat. Your knee should not protrude over the toes. The right thigh can be stretched or stay parallel to the ground. Then you change the leg and make a lunge with your right foot forward.

Bicycle Crunches

This exercise trains the oblique abdominal muscles

Repetitions: 30, alternately 15 per side

Lie down on your back. Lift your legs at an angle and bend your knees at a right angle. Keep your hands behind your head and make a side crunch by running your left elbow toward your right knee. The left leg is stretched out. Go back to the starting position. Then make a crunch with your right elbow toward the left knee and extend your right leg.


This exercise trains your thighs, butt and abdominals

Hold the position for 1 minute

Stand to the wall. Now you lower your butt down, as if you want to sit on a chair. Make sure your back is against the wall and your knees are bent at right angles. Now you stay in this position for 1 minute.

How do you like my 15 minute body workout for beginners? Which exercises do you do regularly? Let me know and write it down in the comments. I’m looking forward to reading your workout routine.

XOXO Betty

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