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You don't have much time and you would like to start regular slimming training at home? A 15-minute workout for beginners will hit the spot for you! These are just a few exercises, but selected to bring your body maximum physical effects. Check out our 15-minute training for beginners and start enjoying good he alth and a beautiful figure!


  1. 15-minute training for beginners - which type of exercise to choose
  2. 15 Minute Workout for Beginners - Is It Effective?
  3. 15 Minute Workout for Beginners - Exercise
  4. 15-minute training for beginners - how and when to practice
  5. 15-minute training for beginners - training plan

You've probably come across the popular Mel B sets of physical exercises, so you know what miracles a few minutes of training can do! You will not be surprised that a 15-minute training session at home can bring surprising results.

For this to happen, you must meet two most important conditions: do it systematically, and follow a he althy and balanced diet. The exercises that we have prepared are safe for people who are just starting their adventure with sports and intense enough to increase the metabolism and effectively lose weight.

Do the 15-minute beginner workout systematically - either as your morning exercise or as your main workout during the day, and enjoy its he alth effects.

15-minute training for beginners - which type of exercise to choose

Exercises for beginners should be chosen with special care. In slimming training, there should be strengthening exercises, and rather those that are performed mainly on the mat. The stronger we are "on the ground", the stronger we will be in standing and dynamic positions.

It is worth choosing exercises that will use the natural movement patterns of joints and comprehensively support the work of given muscle groups.

15-minute training should be focused on the interval system, but it does not have to include dynamic exercises - especially for beginners.

It is worth choosing exercises that will engage as many muscles as possible to work. It will not only increaseenergy expenditure of the whole organism, but also evenly increase the strength of the entire motor apparatus.

15 Minute Workout for Beginners - Is It Effective?

At a time when physical activity is the number one priority for many people, 15 minutes of training at home does not seem to matter to the body, but it is a misconception! Regularly performed slimming training will be an excellent stimulator of weight loss.

During 15 minutes, the whole body will be able to work, and the body will increase the physical capacity and the efficiency of muscles and joints. It doesn't take a few hours of exercise to make our body he althy and fit! On the contrary - sometimes less is more, especially for beginners.

Such training can be performed at any time, even several times a week! You can do it in the morning in the form of morning gymnastics or in the evening to bring relief to joints and muscles tired from work. Exercising at home will be an excellent introduction to longer physical activity for beginners, as well as a safe way to fight excess kilos.

The 15-minute training for beginners at home is based on functional training in the interval system, so it will comprehensively improve the work of the entire motor apparatus.

Of coursetraining alone is not enoughto achieve your dream body results. For this you also need a balanced diet, a large dose of exercise and maintaining these he althy habits. Treat the 15-minute training for beginners as an addition to a he althy lifestyle and, above all, a safe and proper introduction to more advanced physical activity.

15 Minute Workout for Beginners - Exercise

1. Cow-cat
Assume a propped kneeling position - place your hands under your shoulders, place your knees hip-width apart, and point your head parallel to the mat. Gently tense your abdomen and take care not to overstretch your elbows. Make a spine flexion by pointing it upwards. Bring your head closer to your breastbone in this position and gently squeeze your abdominal muscles. Take one deep breath in and out and go to the opposite bend, i.e. pointing your spine down. During this movement, bend your head far and stretch your torso tight, but do not compensate for the movement with your hips. Try to bend only the spine. Same as before - breathe in and out deeply in this position as you try to relax your body.

2. Standing knee to elbow
Stand a little wider than your hips, lower your ribs down and pinch your shoulder blades together. Start simultaneously lifting the knee outwards and lowering the elbow down so that the knee and the elbow are at the same timemet. Remember to tighten your abdomen and exhale loudly through your mouth when tense. Try to keep your belly working the most in this exercise. Try to control your limbs with it. Perform the exercise alternately, from side to side.

3. Lips with raised hands
Adopt correct body posture. Tighten your abdomen, align the hip spines, pull your shoulder blades back and down. Then put one leg back and squat with your knee almost touching the mat. Remember to keep your abdomen and hips in line at all times. Adjust your legs so that your knees form a right angle. Make sure that the greatest weight rests on the front leg - the back leg should only be a stabilizer. As you go down, raise your arms above your head and lower them as you return to standing. Movement should be smooth. Come back to the starting position and do this repetition on the other leg.

4. Side plank with knees bent
Lie on your side with knees bent and prop up on your elbow. Line up your torso - try not to stick your belly forward and keep your spine straight. Also, remember to chase your shoulder blades and position your hand under your shoulder. Now, lift your hips up until your body is fully straightened. Remember that your knees are not protruding too much forward - they should form a line with the rest of your body.

Read also:

  • The plank challenge (30-day training plan for beginners and advanced)
  • Plank - types. 21 variants of the plank exercise
  • Plank exercise effects

5. Lying knee to elbow
Lie on your back with your legs straight. Put your hands around your neck and keep your elbows apart. Lift your legs up and tighten your abdomen tightly. Then, start bringing your elbow closer to the opposite knee. Come back to the starting position - attach your leg to the upright and do this exercise to the other side. Try to do them smoothly. Keep your legs off the ground, but you don't need to go very low with them. When you do a tense, remember to tighten your abs. Also note that in this exercise, due to the constantly elevated legs, the abdomen works all the time - not only when bringing the elbow and the opposite knee closer.

  • Types of crunches: oblique, standing, on a bar, with weights
  • Radiator Exercises - 7 Best Abdominal Exercises

6. Raising the foot up in the support
Take the positionpropped on knees. Tighten your abdomen and take care not to over-flex your lumbar region. Lift your leg up and point your heel parallel to the ceiling. Raise your leg only until your buttock is tightening to the maximum and you are not compensating for the movement with your lumbar spine. Make sure your hips are in line and that movement is slow and controlled. Remember to tighten your buttock up tightly.

7. Women's Push-Up
Assume a propped kneeling position and gently straighten your legs - knees and shinbones should touch the mat. Place your hands a little wider than your shoulders, and point your elbows gently towards your sides and downwards. Bring your chest close to the mat, making sure your shoulder blades are tight and tight. Do not let go of your abdomen, it should be active during this exercise. Try to keep the downward movement slow and controlled, and make the upward movement a bit more dynamic.

8. Bird dog
Assume a propped kneeling position. Pinch your shoulder blades together, tuck your pelvis and tighten your abdomen. Keep your hands under your shoulders, and position your knees no wider than the lap spines. The head should be parallel to the mat. Lift your arm and opposite leg off the mat and slide them out as if you are trying to pull yourself in two directions - front and rear. Then bring both limbs together, exhaling loudly and tightening your abdomen. Perform the exercise alternately. Remember not to raise the limbs too high, until they form one line with the spine.

15-minute training for beginners - how and when to practice

Do the 15-minute home beginner workout two to four times a week. The exercises should be preceded by a short warm-up lasting a few minutes. You can then warm up your joints or stretch yourself dynamically.

Exercises in the 15-minute slimming training are selected to safely and gradually warm up your body and prepare it for bigger challenges. Take a break of about 15 seconds between exercises and repeat the following training circuit twice. After training, take a moment to relax and unwind. You can simply lie on the mat on your back and take ten deep, slow breaths.

Once you feel strong enough, you can increase your training circuit up to three times in one training unit or switch to other training plans to give your body a new impetus to grow.

See also: 7-minute fat burning workout

15-minute training for beginners - training plan

Cow-cat45 seconds
Standing knee to elbow45 seconds
Laps with raising hands45 seconds
Side board with bent knees45 seconds
Knee-to-elbow supine45 seconds
Raising the foot up in the support45 seconds
Women's pump45 seconds
Bird dog45 seconds

Repeat circuit 2 times.

About the authorMałgorzata Kośla She is a qualified fitness instructor and certified personal trainer. Since childhood, her greatest passion was sport - she played football and basketball. Then a new love came - dance, especially dancehall. He likes to sweat at the gym and relaxes in yoga and meditation sessions. He is constantly expanding his knowledge about training and a he althy lifestyle. What besides sports? He runs a store with natural cosmetics and he althy food, writes his own blog ( and deals with copywriting.

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