As a student in today’s fast-paced world, you may often find it challenging to prioritise your fitness amidst your busy schedules. That’s why we’ve crafted a quick and effective 15-minute beginner workout specifically designed for students new to working out! This workout is perfect for fitting into a hectic day. This 15-minute full-body workout is beginner-friendly and designed to energise you without overwhelming you, whether you’re between classes or looking to kickstart your morning.
Why a 15-Minute Workout?
Short workouts can be highly effective. Research shows that even brief periods of exercise can improve concentration, boost energy levels, and enhance overall well-being. Whether you’re looking for a 15-minute HIIT workout or a more basic beginner workout, this routine helps you meet your fitness goals efficiently. The best part? You don’t need a gym or expensive equipment to get started. Just a little space and your motivation!
What You’ll Need
The best 15-minute workout for beginners requires minimal setup, you only need:
- A yoga mat or just a soft surface
- Clothes you feel comfortable working out in
- Water to stay hydrated
- A timer or smartphone to track your workout intervals
- A towel for sweat, if desired.
The 15-Minute Workout Routine
Warm-Up (2 minutes)
- Jumping Jacks (1 minute)
- Start with your feet together. Jump up, spreading your arms and legs. Return to the starting position and repeat.
- Arm Circles (1 minute)
- Stand tall and stretch your arms out to your sides. Make small circles, gradually increasing the size. Switch directions halfway through.
Main Workout (10 minutes)
This main workout is structured as a 15-minute HIIT routine, perfect for beginners who want a full-body workout without the need for a gym.
- Bodyweight Squats (1 minute)
- Stand with feet shoulder-width apart. Lower your body as if sitting in a chair. Keep your chest up and back straight.
- Push-Ups (1 minute)
- Start in a plank position. Lower your body until your chest nearly touches the floor, then push back up. Modify by doing knee push-ups if needed.
- Lunges (1 minute)
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Alternate legs.
- Plank (1 minute)
- Lie face down, then lift your body onto your forearms and toes, keeping a straight line from head to heels. Hold the position.
- High Knees (1 minute)
- Jog in place, bringing your knees up to your chest as high as possible. Pump your arms to maintain momentum.
- Mountain Climbers (1 minute)
- In a plank position, bring one knee toward your chest, then quickly switch legs. Keep your core tight.
- Burpees (1 minute)
- Start standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up. Repeat.
Cool Down (3 minutes)
After a high-energy workout, it’s essential to cool down and allow your body to relax. Cooling down helps reduce muscle soreness and keeps you feeling flexible and relaxed. Here’s a quick guide to stretching and relaxing to finish your workout.
- Stretching (2 minutes)
- Hamstring Stretch: Stand with feet hip-width apart, bend at the hips, and reach toward your toes. Hold for 15-30 seconds to stretch your hamstrings.
- Quadriceps Stretch: Stand on one leg, pull your opposite foot towards your glutes, and hold for 15-30 seconds on each side. This will stretch your quads.
- Shoulder Stretch: Bring one arm across your chest, and use the opposite hand to gently pull it closer. Hold each side for 15 seconds to release tension in your shoulders.
- Deep Breathing and Relaxation (1 minute)
- Stand or sit comfortably. Close your eyes, take a deep breath in through your nose, and slowly exhale through your mouth. Repeat this for a full minute, focusing on relaxing each part of your body.
Watch This Quick Video!
For visual guidance, if you would prefer to watch a video to spark your imagination or to see if you’re doing it right here’s a fantastic video demonstrating a similar and one of the best 15-minute beginner workouts to help you get started. Check it out for motivation to help you get started!
Video by growwithjo on YouTube
Video Title: Do This Every Morning 20 min (low impact) full-body workout
This 15-minute workout for beginners is designed to elevate your energy and improve focus, making it the perfect choice for busy students. In just 15 minutes, this is a great way to start before getting into other forms of workouts you can elevate your mood, improve your focus, and boost your energy levels for the day ahead. Incorporate this quick workout into your routine several times a week, and you’ll feel more fit and energised!
Don’t forget to share your experience with us in the comments below! What did you enjoy most about the workout?