The No-Excuses Start Today Bodyweight Workout


Want to make a change? There’s no better time than “right now” to get started. We found this workout to be a great way to get started on your fitness journey, since it’s easy to accomplish at home, in the park, or even at the office after everyone goes home and you’re burning the midnight oil!

The best part? It only takes 15 minutes, and no matter how busy you are, you should be able to carve out 15 minutes to get started.

It’s a full body circuit, which is great for getting your heart rate up, working multiple muscle groups and burning calories.

We’ve also included links to YouTube if you’re unfamiliar on how to do any of the following exercises.

Ready? Let’s go!

The No-Excuses Bodyweight Workout

This workout is a circuit, which means you’ll do one exercise and then move on to the next with as little rest as possible.

Warm Up

Run in place for a bit, jump rope — just get moving! We want you to get your heart rate going!


  1. 15 Bodyweight Squats
  2. 5 Push-ups
  3. 10 Lunges
  4. 10 Second Plank
  5. 20 Jumping Jacks

That’s it!

A few tips:

  • Squats: Pretend you’re sitting back in a chair. If you can’t do a squat yet, you can use a chair for balance.
  • Lunges: Keep your eyes ahead and your upper body as straight as possible.
  • Push-ups: Keep your back straight and your eyes looking ahead, not down. If you can’t do a push-up yet, you can do them from your knees until you build up strength!

Try and do this 2 or 3 times a week, and make sure you stick some rest days in there. Try and get a few weeks worth of working out to get yourself in the habit of moving more; that way, when you want to try yoga or pilates or even going to a real gym, you’ll be more likely to stick it out!

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