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15-minute Dumbbell Full Body Workout

Many of us are not sure what to do when hard pressed with time thinking that a 15-minute workout can’t possibly be all that effective. Well, if you want to be fit for life, you’ve got to be flexible and willing to adapt to whatever schedule and lifestyle changes come your way.

Traci D Mitchell, certified personal trainer and nutrition expert with over a dozen years of experience has put together a 15 min full body workout for those looking for variety & a quick intense workout. All the exercises are done on time, not repetition, so you can check progress by the ability to complete the exercise in the time given.

(Check the exercise instructions & tips below before getting started.)

15 min Full body Workout. Get Started, Now!

(Equipment needed: One set of dumbbells)

Lunges with Twist:

Tip: Always twist toward your lead leg, or the leg that’s in front. When you twist, think of pulling your belly button toward your spine and rotating from your torso, not your shoulders. Using all of these big muscles in your body will open up your lungs and get your heart rate up. 

Half Burpees

Begin in a straight arm plank position then jump your knees under your chest.

Hold for a quick second, then, jump your feet back to a straight arm plank position.

Repeat slow and controlled for 60 seconds. 

Tip: Try to tuck your knees as close to your shoulders as possible when you jump your knees in. This will engage your abs and increase your body’s natural mobility. 

Squat to Shoulder Press

Tip: Think of sitting into a chair as you drop into your squat, then squeeze your bottom as you stand back up. This will activate your glute muscles even more! 

Plank + Row

Tip: Try not to rock your hips and keep your back as straight as possible. You’ll not only work the muscles in your shoulders, biceps and triceps, but with good form, you’ll also strengthen your back muscles and abs! 

Wall Squat with Bicep Curl

Tip: Keep your elbows in at your sides as you do the bicep curl, and try not to inch your body up the wall. Maintaining this exercise for 60 full seconds is a great way to tone and strengthen your legs while strengthening your biceps, too. 

Bridge Pose with Chest Press

Tip: Squeeze your glutes through the entire 60 seconds and be sure to drive in through your heels not the balls of your feet. You want the effort to come from the hips, hamstrings, and quads, not the knees. 

Crossed-Leg Forward Fold

Tip: It’s very common to have greater flexibility on one side of your body. Allow your body to relax as much as possible in this stretch. If you have tighter hamstrings, you may not be able to touch the group. Eventually, though, your hamstrings will loosen and you’ll feel more comfortable inching your fingertips down. 

Seated Butterfly Stretch

Tip: This is a great adductor stretch (inner thigh), which can be very tight on some people. Focus on gently pressing your knees down to the ground before folding forward.

Child’s Pose

Tip: To get a deeper stretch through each side of your back, walk your hands up and across to the left side, then the right side. This will help stretch through the lat muscles of your back. 

Calf Stretch

Tip: If you need extra support for balance, hold onto the side of a wall. Keep your weight on the ball of your foot to get the deepest stretch. 

Happy Baby Stretch

Tip: To deepen this stretch, pull your elbows toward the ground   

Remember, even just 10 or 15 minutes of workout is ALWAYS better than none. True, you may not be able to train for a marathon or burn a full spin-class-worth of calories, but you can put a dent in your fitness goals—and drastically improve your mood—with super-quick workouts.

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