15 Minute Follow Along Bodyweight Workout Circuit
Are You Tough Enough for this 15 Minute No Equipment Home Workout?
On today’s episode of Live Lean TV, I’m sharing a brand new, real time, 15 minute follow along bodyweight workout circuit, that requires no equipment.
You may think, “15 minutes, come on Brad, that’s not enough.”
Wait until you see the 5 bodyweight full body exercises I’m putting you through.
It’s actually way harder than it looks.
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Before you judge it, put in the work first, then tell me how easy it is.
15 Minute Follow Along Bodyweight Workout Circuit
This bodyweight workout circuit is going to give you amazing results and help you Live Lean.
During this follow along workout, you’ll be working out with me, outside for the entire 15 minutes.
I also provide beginner modifications, if needed.
Total Time:
All you need is 15 minutes of your time, and a little bit of sweat.
Who am I kidding, the sweat is real.
Type Of Workout:
This is a timed no equipment bodyweight workout circuit.
Simply set your timer for 15 minutes, then start the workout with the first exercise.
The goal is to complete as many rounds of the 5 exercises as possible, in 15 minutes.
Rest:
Since this is a timed bodyweight workout circuit, if you are advanced, take as little rest as possible between exercises.
If you are a beginner, aim to take no more than 30 seconds of rest between each exercise.
Ultimately, if you need to take breaks, take the breaks.
Are you tough enough to get through the full 15 minutes?
Let’s find out.
Before starting, make sure you have your water close by so you can take a few quick sips to stay hydrated, without wasting a lot of time.
Here are the 5 no equipment bodyweight exercises.
Exercises:
Complete exercises A1-A5 in circuit format, moving from one exercise to the next, with as little rest as possible between exercises and at the end of the circuit.
Even though this is a timed challenge, complete every rep with full range of motion.
No shortcuts.
After you finish the A1-A5 circuit, repeat for as many rounds as possible, within 15 minutes.
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Side To Side Squat
Reps: 12 (6 per side)
Rest: as little as possible
Sets: as many as possible in 15 minutes
Tempo: 1010
Coaching cues: the first exercise in this bodyweight workout circuit targets the lower body and will help you build your booty. Complete a squat by going as low as you can, then shift to one side, and complete a squat. By moving side to side, it improves your balance and helps you work on your lateral movement. Complete 12 total squats. If you’re advanced, move on to the next exercise without taking a break. If you’re a beginner, take up to a 30 second break, if needed.
Note: In round 2, 5, 6, and 8 I mistakenly switched to a side to side moving squat. Feel free to use either variation or combine them like I did.
Beginner modification: Box squat
A2. Side To Side Moving Push Up
Reps: 12 (6 per side)
Rest: as little as possible
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Sets: as many as possible in 15 minutes
Tempo: 1010
Coaching cues: the next exercise is the side to side moving push up. Complete 12 total reps.
Beginner modification: Incline Push Up
A3. Wall Slides
Reps: 12
Rest: as little as possible
Sets: as many as possible in 15 minutes
Tempo: 1010
Coaching cues: time to move on to the back and shoulder exercise, called the wall slide. Lean back against a wall, keeping your feet, butt, and upper back pressed against the wall. To engage your lats and shoulder muscles, pretend like you are pressing a weight over your head. This may look easy, but your back will be sore, in a good way, after you give it a try. Of the 5 exercises, it’s probably my least favorite one because it’s a killer. By now your heart should be pumping.
Beginner modification: Floor Slides
A4. Forearm Plank With Knee To Elbow Side Crunch
Reps: 12 (6 per side)
Rest: as little as possible
Sets: as many as possible in 15 minutes
Tempo: 1010
Coaching cues: it’s time to target the abs with this forearm plank with knee to elbow crunch. Focus on keeping your back flat.
Beginner modification: Forearm Plank On Knees x 30 seconds
A5. High Knee Taps
Reps: 12 (6 per side)
Rest: as little as possible
Sets: as many as possible in 15 minutes
Tempo: as fast as possible
Coaching cues: get back up on your feet and complete high knee taps. Whenever you feel tired, take a deep breath, and keep it going.
Beginner modification: Standing High Knee Taps
You Just Completed One Round
Keep it going.
Now it’s time to go back to the top of the circuit and start over with side to side squats.
Repeat this circuit for a total of 15 minutes.
When you only have 4 minutes left, and you’re wondering if you should keep going, say to yourself, “last 4 minutes, best 4 minutes”, and keep going.
Then when you have 2:30 left, try to complete one more entire circuit.
This is the time that separates the average from the people who are Living Lean.
Here’s How Many Rounds I Completed
- First Round Time: 2:01
- The first round took me approximately 2 minutes to complete, even though I mistakenly completed 16 squats and 17 push ups, rather than the required 12. I also did more reps that I should have done in other rounds. Oh well, I’ll call those bonus reps.
- Second Round Time: 1:45
- I was starting to feel the burn.
- Third Round Time: 1:41
- The blood was flowing, and I was feeling good.
- Fourth Round Time: 1:59
- At the end of the fourth round I was approximately half way through the 15 minutes.
- Fifth Round Time: 2:07
- Sixth Round Time: 1:57
- Seventh Round Time: 1:40
- Eighth Round Time: 1:39
- I started the eighth round with 1:39 left, with the goal of getting one more round in. The buzzer went off after my fifth rep of the forearm plank with knee to elbow side crunch, so I didn’t get through the last round.
This means I almost completed 8 full rounds.
Update: I just did this 15 minute workout again and this time made it to round 10.
The buzzer went off after completing a full set of side-to-side squats during the 10th round.
Nice!
How Many Rounds Did You Finish?
Congratulations on finishing the bodyweight workout circuit.
Be sure to keep count of how many rounds you completed in 15 minutes, then try to beat it next week.
In just 15 minutes, the sweat is real, the fat is burning off my body, and we’re also building muscle from all the resistance training exercises.
This is an excellent way to incorporate both fat burning and muscle building into one 15 minute workout.
If you enjoyed this 15 minute follow along bodyweight workout circuit, I guarantee you’ll love my 42 day Live Lean 15 follow along workout video program.
The Best 15 Minute Bodyweight Workouts In The World
This program includes the following 7 no equipment metabolic bodyweight workout circuit videos to help you lose fat faster, in just 15 minutes.
Workout Video #1: Ab Assault
- 3 Rounds + Torcher Round
- 6 Exercise Metabolic Circuit
Workout Video #2: Buckets Of Sweat Workout
- 3 Rounds
- 4 Exercise Metabolic Circuit
Workout Video #3: Body Fat Rebellion
- 3 Rounds
- 8 Exercises
- Supercharged Tabata Style
Workout Video #4: Heart Of A Champion
- 3 Rounds + Torcher Round
- 5 Exercise Metabolic Circuit
Workout Video #5: Total Body Attack
- 1 Supercharged Round
- 15 Exercise Metabolic Circuit
Workout Video #6: All Pro Athlete
- 3 Rounds
- 6 Exervises
- Athletic Circuit
Workout Video #7: Body Fat Extinguisher
- 3 Rounds + Torcher Round
- 5 Exercise Metabolic Circuit
Live Lean 15 is guaranteed to help you get lean in less time.
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
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Today’s Question Of The Day:
- Do you enjoy these real time, follow along workouts, or do you just prefer a video with me demonstrating one circuit?
- Do you want more 15 minute bodyweight workout circuit videos?
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.
[wd_hustle_cc id=”team-live-lean”]
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
Heya fantastic blog! Does running a blog similar to this take a great deal of work? I have very little understanding of programming however I had been hoping to start my own blog soon. Anyways, should you have any recommendations or tips for new blog owners please share. I understand this is off subject but I simply needed to ask. Kudos!|
mixing the warmups
Do you think doing this workout twice a day everyday will get me results?
great job
Done and I almost even kinda sorta kept up with you 🙂
That ding though
I used this while on vacation. Great workout.
So I got through 5 and a half. I was shooting for 6 on my first go. I
basically hit a wall in the middle of round 4. Awesome workout though.
Great exercise! It kicked my butt and made you realize your weak body part,
or parts in my case, LOL
Hey, nice Video! I like the pushups with the side step, but what is the
side step for?
I love it
awesome workout,great job Brad
The back exercise against the wall is real good for beginners like me.Good
job
Great video, thanks for doing these, really inspirational!
Hey Brad, I think the longer version is better, it’s more motivating (for me at least). I’ve bought one of you’re programs, LL Afterburn but i don’t always manage to get to the gym so these 15 minutes bodyweight circuits that include all big muscles groups are my favourite, you can’t find any excuses for not doing it. Keep them coming 🙂 Thank you!
I’m with whatever you do but please see if you like those m100s I told you
about on instagram. Oh yeah. Those turkey balls are banging my good sir.
Might try to make a variation with salmon
Just did this workout, really intense, I loved it ! Please do more of these
longer real time workouts
Real time always!
Hi Brad! I like real time videos! I’m going to try this tomorrow!
+Brad Gouthro real time vids are great, I can follow along through youtube
on my tv!
yes, but mix them up. sometimes we want these very detailed ones and
sometimes we want a quick version. I REALLY liked this one though. well
done (as always!)
Hey brad I was following workouts with u and ct fletcer for a while now and
after intense training I was able to bench 120 pounds ( as I mentioned
before I’m 14) anyway I would like to know if u can devise a workout plan
for some of us … Your subs thx in advance
awesome vid!!! loved it, will definitely do the workout
I would like if u could to make a video on how to loose fat on ur sides,
obliquies.
I would like if u could to make a video on how to loose fat on ur sides,
obliquies.
Hi brad. Really enjoyed watching the new routine. Another one to add to my
list. But do you know roughly what calorie burn this would give for a guy
at 6’4″ and 240 lbs. Or is that a daft question. I’m new to the live lean
stuff. Thanks.
This is a joke compare to Les mills Grit 🙂
This is going to kill but I’ll do it!
Nice circuit! Always good keep the body guessing! I train for power,big
compound exercises but I always throw in a couple circuits a month!
Definitely feel the benefits!
Nice circuit! Always good keep the body guessing! I train for power,big
compound exercises but I always throw in a couple circuits a month!
Definitely feel the benefits!
Live Lean Nation, do you prefer these “real-time” work along workout videos
or do you prefer the shorter workout video where I only demonstrate one
round?