15 Minute Full-Body Workout at Home - Fast&up

15 Minute Full-Body Workout at Home

Fast&up Full Body Workout at Home

Strength or weight training at the gym or having a class at a fitness studio is awesome, but sometimes, you might want to get in your workout at home. Due to the current scenario, most of us don't have access to a gym full of stacked weights & machines; the truth is that you can work your entire body without them. No doubt equipment and weights can help to provide resistance & is great for progressing and making your workout program diverse.

But if you just want to get moving & do some strength and cardio work while being stuck at home, that's completely achievable with a body-weight workout. The workout mentioned below is a quick and dynamic total-body workout. You may feel it's short but it's so intense you'll feel like you just went through a full-length session in a fraction of the time. And it also leaves no major muscle group untouched. It's designed to focus on the whole body, alternating simultaneously between lower body, upper body & core work. This means you'll cover strength, power, mobility & cardio off your list in mere 15 minutes.

What's the best part about it? You won't need a single piece of equipment. It includes pushing, pulling, squatting while supporting your bodyweight. Trust me you're going to feel it

This workout includes a quick dynamic warm-up to get your blood rushing and prep your body for the rest of the intense work ahead

So are you ready to sneak in a quick, equipment-free workout at home? Here's how we do it.


(Each move for 15-20 seconds x 2)
Spot Jumps/Side Jumps
Single leg knee to chest
Single leg heel to butt


(Do 2-3 rounds/sets, resting for 1 minute in between each set)


Stand upright with your arms by your sides (hips). Jump both legs out and raising your both arms above your head till your hands meet. Return to the starting position and repeat it! Continue this exercise for 1 minute.


Stand with your feet a bit wider than hip-width apart, toes pointing out, and arms on your sides or in front of your chest. Keep your core tight, chest lifted, and back flat. As you shift your weight into the heels, push the hips back, and perform a squat. Push through your heels to stand & squeeze the glutes at the top. Put your right foot diagonally behind you and lower your right knee until it touches the floor. Use your left heel to stand back up and return to the starting position. Continue this exercise, switching each side for 1 minute.


Stand with your feet shoulder-width apart. Run slowly in place, bringing your knees up towards the chest as high as possible. Keep the core engaged, chest lifted, and land softly on the balls of your feet. Continue for a minute.


Start with a high plank, shoulders above your wrists, shoulder-width apart. Lower your body going into a pushup. When you complete the pushup and arms are straightened, tap your right hand on the left shoulder and vice-versa. Engage your core & glutes to keep the hips as still as possible. Continue this movement for a minute.

Okay! If you have completed the above-mentioned workout, it must have cost you a lot of energy along with the body-fluids and a certain large amount of electrolytes. Hydration is the key. Fast&Up Reload is an instant electrolyte drink with instant hydration with nourishing goodness.

Fast&up Instant Hydration Supplements

You need to let your muscles cool down & recover completely after a workout. Fast&Up BCAA helps you with muscle recovery and endurance by providing the much-needed boost of amino acids. These branched-chain amino acids help you in muscle protein synthesis as well.

Fast&up BCAA Supplements

That surely was a tough day, it's time to rest & refuel your body for your next workout.

Roshan Shinde

-Expert and Writer

Disclaimer: Fast&Up Products are all FSSAI approved and are not intended to diagnose, treat, cure, or prevent any disease. Please read product packaging carefully prior to purchase and use. The results from the products will vary from person to person. The information/articles  on Fast&Up ( www.fastandup.in or subdomains)  is provided for informational purpose only and is not meant to substitute for the advice provided by your doctor or other healthcare professionals.