Many people want to get fit but don’t have time to hit the gym because of their busy schedules. But what they don’t realize is that they can do a full body workout in just 15 minutes a day anytime, anywhere without the possession of any special/expensive equipment. Although it’s always better to work out more but taking care of the hectic schedules its necessary that we think of exercises that will help us lose weight and build up muscles.

Since you have only 15 minutes to spare you need to ensure that your workout is as efficient as possible.

  • Start with aerobics as it makes the body more efficient in delivering oxygen to the rest of the body.
  • Diamond pushups are quick high intensity workout helpful in burning fat. It helps you in getting strong triceps and strong chests.
  • Jumping jacks helps the bones to get stronger, burns the calories, exercises your muscles and increases your metabolic rate.
  • Squats tones your abs, legs and butt, also helps in getting rid of cellulites, burn fat, improves circulation and posture.
  • High knees develop strength and endurance of the quads.
  • Planks are one of the best exercises for core conditioning as it targets on your glutes and hamstrings, also supports proper posture and improves balance.
  • Burpees are intense full body exercise which helps in burning more than 50% of calories.

So these are the few exercises which can be included in your 15 minutes of workout schedule.



Start with 2 minutes of intense warm up like cardiovascular exercises. Cardio is an aerobic exercise and its’ important before starting any exercise as it will help  you to lower your cholesterol level, reduce the risk of diabetes, will help you in improving the immune system and lowering your blood pressure. It also helps in improving the fitness of the heart and lungs.


  • Lose weight: Cardio is very effective at burning fat and calories. So if you are trying to lose weight than adding cardio to your weight loss program will help you lose and manage a healthy weight, will also help you in increasing your metabolic rate.
  • Lose Belly Fat: Cardio is one of the most effective exercises to get rid of belly fat. So if you have stubborn belly fat and want to get rid of it as soon as possible cardio should be your choice of exercise.
  • Enhances Heart Health: Cardio helps you in enhancing your heart health and also keeps you away from the risk of any heart disease. So the heart becomes stronger with regular cardio.
  • Stimulates Brain Health: Cardio can boost one’s memory and overall brain health along with improving your brain circulation. Aerobic exercises like running and swimming are considered best for the brain health as it increases the person’s heart rate and pumps more blood to the brain.
  • Relieves Depression & Elevates Your Mood: Cardio exercises helps you in improving your mood and keeps you away from anxiety, depression and all kinds of stress. Cardio is considered to be one of the depression reliever and is also benefitial for people suffering with anxiety.
  • Increases Your Energy: Cardio keeps you energetic all day long as it’s a valid solution for energy and stamina boost. So people suffering from CFS(Chronic Fatigue Syndrome) should include cardio on their exercise routine in-order to live a healthy and balanced lifestyle.
  • Improves Sleep Quality & Relaxation: Cardio is very beneficial for people suffering from insomnia as it helps you in giving you a good night sleep and keeps you energized and relaxed the next morning. So your sleep quality will improve because of the cardio activity.

Rest for 30 seconds.


Beginners can start with 20 reps initially and increase it gradually as practice makes a man perfect. Diamond pushups are the best strengthening exercise for your triceps,chest and shoulder muscles.


  • Refines Posture: Diamond pushups helps you in improving your body posture and prevents you from any kind of health complications.
  • Burns Calories & Helps In Weight Loss: Diamond pushups helps you in burning large amount of calories specially the stubborn one’s in the mid-section of your body and will also help you shed the extra pounds from your body.
  • Enhances Metabolism: Diamond pushups help you in increasing your metabolic rate because higher the metabolic rate, the more calories you get to shed.
  • Boosts Up Body Balance & Strength: Diamond pushups helps you in boosting up your body balance and helps in strengthening of the muscles as the muscle fibers plays a vital role in keeping your entire body balanced.
  • Secures The Shoulders From Injury: Diamond pushups are the most effective way of securing the shoulder joints from injuries as it helps in the core strengthening of the shoulder muscles. So chances of shoulder injuries are typically reduced.

Rest for 30 seconds.


You can initially start with 30 reps and keep on increasing it. Jumping jacks helps in toning the calves, glutes, lats and deltoids.

It makes your body more flexible. So its always advisable to breathe deeply while performing jumping jacks as it helps you in improving your blood circulation.


  • Strengthens The Bones: Jumping jacks helps in strengthening of the bones as it makes them stronger and denser. They are highly recommended to people with higher risks of osteoporosis.
  • Weight Loss: Jumping Jacks helps in burning a lot of calories if added to your daily workout regime.
  • Reduces Stress: Jumping jacks helps in reducing stress as they release the happiness hormones called “endorphins”.
  • Good for Heart Health: Jumping jacks helps you in boosting up your heart rate hence chances of any heart disease becomes less.

Rest for 30 seconds.


Beginners can start with 10 reps initially as 20-50reps would be difficult. But it is advisable to increase it slowly and gradually as it helps you in improving the upper and lower body muscles.


  • Enhances Flexibility: Squats enhances the flexibility of the body and decreases the risk of back pain.
  • Tones The Body: Squats helps in toning your abs, legs and butt. If it’s performed in a correct position then it can target many muscles together.
  • Removes Cellulites: Squats helps you in boosting up your blood flow due to which your cellulites will start reducing and may disappear altogether as well because the main cause for cellulites are poor blood circulation.
  • Enhances Circulation: Squats will help you in enhancing your blood circulation.
  • Expands Flexibility & Prevent Injuries: Squats helps you in expanding the flexibility of your body. Hence, being flexible can prevent injuries.

Rest for 30 seconds.


You can start with 30 reps initially and with practice can increase it going further. High knees helps you in burning calories, pumps up your heart rate and tones your legs.


  • Increases The Heart Rate: High knees increases the heart rate and improves the cardiovascular system of the body because of its high intensity.
  • Increases The Metabolism: High knees helps you in increasing your metabolism and shedding your extra pounds.
  • Improves Flexibility: High knees helps you in improving the flexibility of your body, as well as your speed and strength.
  • Tones The Body: High Knees also helps you in toning your calves, quadriceps, hamstrings and buttocks muscles.

Rest for 30 seconds.


A fit person can hold a plank for 120secs(2 mins), but if you’ve just started then u can hold it for 30secs first and try to increase the time gradually with practice. Planks are one of the best exercises for core conditioning of the bosy.


  • Tones Your Belly: Planks helps you to target the mid-section of your body as a result giving you a toned belly and also helps to tighten the muscles.
  • Increases The Flexibility: Planks also helps you in increasing the flexibility of your body as it will help you in expanding your shoulder blades, your hamstrings and the arches of your feet and toes.
  • Diminishes Back Pain: Planks helps you in strengthening the core as a result helps you in diminishing the back pain.

Rest for 30 seconds.


               Beginners can start with 30reps and increase it gradually with practice, rest can do 50reps. Burpees are considered to be a full strengthening exercise for your body. With every rep you are working on your arms, your glutes, your hamstrings, chest, quad and abs.


  • Helps In Strengthening Of The Muscles: Burpees helps in strengthening of the muscles and also targets your legs and entire body.
  • Burns Calories: Burpees helps you in burning calories and losing weight.
  • Swifter Metabolism: Burpees helps in faster metabolism as it includes multi-joint movements.

So these are the few exercises which you can cover in 15minutes when you are short of time, but when you have enough time try to increase your reps and do more sets in order to stay fit and healthy.


1. Start your day with luke warm water, honey and lemon. It will keep you energized all day long. It is also considered to be one of the best remedies for quick weight loss.

2. Avoid elevators, escalators etc instead try to take the stairs whenever you’re going to work or shopping in the mall, as it will help you to stay fit.

3. Carry a resistant band wherever you go as they are inexpensive, easy to store and perfect for exercising while travelling. Resistant Band comes handy when you do not have access to the gym.

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