Home Workout for Core, Legs, and Arms

Here’s a quick 15-minute routine you can do at home with minimal equipment. All you need is a mat and your body weight. This workout includes a warm-up, targeted exercises, and a cool-down to leave you feeling accomplished and energized.

Warm-Up (3 Minutes)

1. Jumping Jacks – 30 seconds

a. Stand tall, jump feet out while raising arms overhead, and return to start.

2. High Knees – 30 seconds

a. Run in place, driving knees up towards your chest.

3. Arm Circles – 30 seconds forward, 30 seconds backward

a. Extend arms to your sides and make small circles, gradually increasing the size.

Workout Phase (10 Minutes)

Core

1. Plank Shoulder Taps – 1 minute

Get into a plank position with hands under shoulders. Alternate tapping one shoulder with the opposite hand while keeping hips steady.

2. Bicycle Crunches – 1 minute

Lie on your back, hands behind your head, and alternate bringing your elbow to the opposite knee in a pedaling motion.

Legs

3. Bodyweight Squats – 1 minute

a. Stand with feet shoulder-width apart, lower hips as if sitting in a chair, and rise back up. Keep your back straight.

4. Lunges – 1 minute (30 seconds per leg)

a. Step one leg forward, lower your body until both knees form 90-degree angles, and push back to standing.

Arms

5. Push-Ups – 1 minute

a. Start in a plank position, lower your body until your chest nearly touches the floor, and push back up. Modify with knees down if needed.

6. Tricep Dips – 1 minute

a. Sit on the edge of a chair or low surface, hands gripping the edge, legs extended. Lower your body until elbows form a 90-degree angle and push up.

Cool-Down (2 Minutes)

1. Child’s Pose – 1 minute

a. Kneel on the mat, sit back on your heels, and stretch your arms forward, lowering your chest to the ground.

2. Standing Forward Fold – 1 minute

a. Stand tall, hinge at your hips, and reach for your toes. Keep knees slightly bent if needed.

This routine packs a full-body workout into just 15 minutes. Repeat the exercises a second round if you want to increase the challenge!