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15-minute Full Body Workout for Weight Control
Roberta's Gym•Processed: Mar 03, 2026
15-minute workout video. Cardio, HIIT, Strength. targeting Full Body. medium intensity. helps with Weight Control / Fat Loss, Muscle Strength, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout includes a warm-up followed by a series of full body exercises designed to enhance strength and endurance, concluding with a cool down.
🏃 Guide
This video is for individuals seeking to improve their overall fitness and maintain a healthy body. It addresses the challenge of finding time for exercise by offering a quick yet effective full body workout.
Benefits
Increased muscle strength
Enhanced cardiovascular endurance
Step-by-Step Guide
1
Heine Twist
Stand tall and twist your torso side to side. You should feel a gentle stretch in your back. Ensure your movements are controlled to avoid injury.
2
Side Bends
Reach one arm overhead and lean to the opposite side. Feel the stretch along your side. Keep your core engaged for stability.
3
Lunges
Step forward into a lunge, keeping your knee behind your toes. You should feel the stretch in your hips and thighs.
4
Bird Dog
On all fours, extend one arm and the opposite leg. Engage your core to maintain balance.
5
Ski Hops
Jump side to side, landing softly. You should feel your heart rate increase.
6
Squat Jacks
Jump your feet out and squat down. Feel your legs working. Maintain a neutral spine.
7
Plank Jacks
In a plank position, jump your feet out and in. Engage your core to prevent sagging.
8
Star Jumps
Jump up and spread your arms and legs. Feel the explosive power in your legs.
9
Fire Hydrant
On all fours, lift one leg to the side. Feel the engagement in your glutes.
10
Bridge
Lie on your back, lift your hips. Engage your glutes and core.
11
Running in Place
Run in place, lifting your knees. Feel your heart rate elevate.
12
Side Leg Raises
Stand and lift one leg to the side. Engage your outer thighs.
13
Plank
Hold a plank position. Engage your core and keep your body straight.
Safety Notes
Consult a physician before starting any new exercise program, especially if you have existing health conditions.
Duration: 15m 25s
Difficulty: Easy
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
Normal PeopleObesityOverweightMetabolic Syndrome
Therapeutic Goals
Weight Control / Fat LossMuscle StrengthCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension, Diabetes
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Knee Disease
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
CardioHIITStrength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#15 min#medium length#Cardio#HIIT#Strength#beginner#None#Full Body#medium