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15 Minute Body-weight At Home Workout

November 8, 2017

No time for a fitness class today?

No Problem! Do this, all body weight, total body 15 minute workout to rev your metabolism, build strength and power!

Here's how it works:

Set your timer for 20 seconds of work followed by a 10 second rest period, 8 sets. This equals one round. To be effective, do B C D as fast as you can holding proper form.

Four exercises, A B C D, you will repeat the exercises twice per round. Take a 1 minute rest between rounds. Complete 3 Rounds.

A. PLANK
Get into push-up position, hands on the ground, directly under the shoulders, shoulders pulled down and back, abs and glutes engaged, hips tucked under, legs together and fully extended, body in a straight line from head to toe.
Hold for 20 seconds.
Rest for 10 seconds.

B. GLUTE BRIDGES
Lie on your back, arms resting at your sides, knees bent, feet flat on the floor about a foot away from butt.
Pushing through heels to activate hamstrings, lift hips and back off the ground so you're resting on just shoulders.
Hold for 1 second pause at the top
Can add weight to hips for increased intensity
Work for 20 seconds
Rest for 10 seconds

C. INCHWORMS
Stand with feet shoulder-width apart.
Bend at the waist and place hands on the ground.
Without moving legs, slowly walk your hands out in front of you until you're in plank position.
Perform a push-up.
Walk hands back in and come back to standing.
Work for 20 seconds
Rest for 10 seconds

D. SQUATS
Stand with feet slightly wider than shoulder-width apart, toes angled outward.
Keeping chest tall, bend and push knees outward as you sit back into your heels, until your thighs are parallel to the ground.
Push through heels, and use legs and glutes to come back to standing.
Can add weight for increased intensity
Work for 20 seconds
Rest for 10 Seconds
Start back with A

502 Fit Pass

502 Fit Pass