15-Minute at Home Full Body Workout

15-Minute at Home Full Body Workout

Workout from the Comfort of Home!

Hey friends! Hope you’re feeling great today and you’re ready for your workout! You’ve come on a memorable day as my dog, Mr. Sir Alphie will be joining us today! His fluffy cuteness will surely help us stay motivated. I can’t wait to get started. 

Today, we are going to be doing a 15-minute full-body home workout. We’re going to be burning calories at home with weights, and you guys are going to feel amazing. You don’t have to have weights, but if you do, it’s going to be an added bonus. You can even use water bottles — that will work just fine. So pick up those weights, and let’s get started! 

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Today, we’ll focus on specific exercises for a full-body workout right from your living room! The exercises we will be doing together include:

  • Butt kicks
  • High knees
  • High knees with bicep curls
  • Alternating bicep curls
  • Diagonal punches
  • Tricep lifts
  • Tricep pulses
  • Marching arms in front
  • Marching arms out to sides
  • Punch holds
  • Deadlifts
  • Alternating forward lunges
  • Lunge pulses, arms overhead
  • Butt kicks with bicep curls
  • Russian twists
  • Double leg drops, arms overhead
  • Leg drop pulses
  • Donkey kick with arm extension
  • Diagonal punches with butt kicks

We are not going to stop for the whole 15 minutes. You can do this! It’s going to be fun, and you’re going to feel the burn! 

You can read along in this blog post to get a feel for the workout and then watch the video and follow along with me. Let’s get started! 

Butt Kicks

booty kicks

We’ve got 15 minutes on the clock, and we are going to work out continuously without stopping. For the first exercise, we’re going to stand and sway back to the right and left while we do butt kicks. Hold onto your weights nice and tight. I’ve got five-pound weights, but you can start out with two pounds or three pounds. Whatever it is, just make sure that you’ve got something in your hand. It can even be a water bottle, and you can increase the resistance over time. Butt kicks will get your heart rate up and your body warmed up and ready to work. 

High Knees

high kicks

Next, we are going to march in place and do high knees as we march. We are also going to do bicep curls while doing high knees for just a few reps. Don’t forget to drop the shoulders and lift the chest. You can take a break from the weights, but try to pick them back up straight away. Now, bring your arms up and do bicep curls with the high knees for just a few reps. 

Upper Body Exercises

So for our next block of exercises, we are going to focus on our arms. Let’s get them toned and defined! We will be using our dumbbells and bodyweight to build lean muscle. 

Alternating Bicep Curls

alternating bicep curls

Bring your bicep curl all the way to top and halfway down, not all the way to your thigh. Make sure there is a slight bend to your knee. How are you feeling? This is sculpting your biceps. 

Diagonal Punches

diagonal punches

Now take the weights and punch diagonally to the left and the right as we get back into cardio. Keep it nice and strong so we don’t lose our form. If you’re finding it hard to punch with those weights, just drop them down and come back with a nice tight fist. 

Tricep Lifts/Pulses

tricep curls

Lift both arms up at the back and all the way down and squeeze your glutes with each lift. This will then turn into pulses for 10 reps. Then alternate one more time. 

Marching Arms in Front/Sides

marching steps front/side

With weights still in hand, hold both arms straight out in front of you while you march in place for 20 reps. Then hold both arms out to the side and march in place for another 20 seconds. 

Punch Holds

punch holds

To finish the arms segment, you are going to punch the air with your weights and hold that in place for three seconds. Now punch the other direction and hold again for three seconds. Do this two more times on each side. Can you feel the burn during that hold? Yes! 

Lower Body Exercises

For the next exercises, we are going to be working on those legs, glutes, and hamstrings too!



From a standing position, hinge forward, and drop your arms towards the floor. Then, come back up and squeeze your glutes at the top and open up those shoulders. If you’re feeling tired, fight through this one! It’s a great exercise and you’ll be glad you pushed through until the end. 

Alternating Forward Lunges/Pulses

alternating forward lunges and pulses

Keep holding onto those weights and just do forward lunges, alternating legs. This will turn into lunge pulses with arms overhead. Make sure the front knee is over the toe. Then alternate after 10 counts. Go all the way, straight to the top. Keep your back and neck straight and aligned. 


deadlifts 2

We will go back into deadlifts one more time to finish off the set. Take these nice and slow and focus on your breathing. 

Butt Kicks with Bicep Curls

butt kicks 2

bicep curls (2)

Give me a smile! We are halfway there, and you’re going to enjoy the results! You can modify this workout by holding the weights out in front of you with your arms bent. Keep up the energy! 

Mat Work — Abs

It’s time to get into some mat work, so let’s drop down to the ground and get ready for Russian twists. My dog, Sir Alfie, is going to join us for this one too! 

Russian Twists

russian twists

This is a great exercise to strengthen your core and melt off the fat in the obliques. We are going to work those obliques and lower abs. Sit on your mat and straighten your spine to a 45-degree angle, keeping your legs bent and your heels touching the floor.  Then twist side to side while holding your weights, and move your head side to side as you twist. Then, pulse on each side ten times. 

Double Leg Drops and Pulses

double leg drop pulse

Lay on a flat back and hold one weight straight overhead. Then, lift both legs up and slowly release them back down to the floor. Squeeze those abs nice and tight, and don’t forget to breathe through it! We’ve got less than five minutes to go, which means that we’re not giving up. No one is leaving this workout or leaving their mat. You’re going to push through! You can do this! Pulse for ten seconds, and then bring your legs back up. Then, we will do single-leg drops for ten seconds each. 

Donkey Kick with Arm Extension

You’re going to get on your hands and knees and place one of your weights behind your knee. Then, lift the bent back leg while your opposite arm is reaching up while you’re holding the other weight. We are going to flex that foot at the back. This is the part of the workout where most people give up. Don’t be like most people! Keep it strong! 

At the end of the workout, we are going to finish with butt kicks and diagonal punches for the last 30 seconds! What better way to end a workout than with a little cardio? I love the energy of this workout. 

Congratulations! You made it through the entire full-body home workout. I’m proud of you for sticking with it. This is the perfect workout when you’re on the go and don’t have a lot of time. You can refer to this workout over and over again, and you’ll feel the burn. I can’t wait to see you for another workout soon!

Download the BTES App Today for More Ab Workouts! 

I hope you enjoyed reading this post, friends! Don’t forget to check out the videos so that you can work out with me! And if you want to challenge yourself further, sign up for the BTES App to receive more workouts like this as well as warm-ups and cool-downs! 

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You all are amazing. If you enjoyed these workouts, let me know on Instagram, @rebeccalouisefitness, and subscribe to my channel for more free workouts like this! 

Leave comments below, and let me know what workouts you want to see next! 


Rebecca Louise



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