A 15-Minute Home Workout for Beginners (No Equipment Needed)
WHO advises adults to get at least 150 minutes of moderate activity a week plus strength work twice a week. This simple 15-minute routine helps you start at home.
Many people want to exercise but do not know where to start, or think they need a gym. You do not. A short, regular routine at home is a good first step.
What the WHO recommends
The World Health Organization advises adults aged 18 to 64 to do at least 150 to 300 minutes of moderate-intensity aerobic activity a week, or 75 to 150 minutes of vigorous activity, along with muscle-strengthening activities on two or more days a week. WHO also notes that some activity is better than none. Fifteen minutes on most days is a practical start toward that target.
The routine
Do each move for the time shown, then move straight to the next. Rest when you need to.
Warm-up (3 minutes)
- March on the spot, swinging your arms: 1 minute
- Arm circles, forward and backward: 1 minute
- Gentle side bends and hip circles: 1 minute
Main circuit (10 minutes: do the circuit twice)
| Exercise | Time |
|---|---|
| Chair squats (sit down to a chair and stand up) | 45 seconds |
| Wall push-ups | 45 seconds |
| Step-backs (alternate legs) | 45 seconds |
| Glute bridges on the floor | 45 seconds |
| Standing knee raises | 45 seconds |
| Rest | 45 seconds |
Each round of the circuit takes about five minutes.
Cool-down (2 minutes)
- Slow walking on the spot
- Gentle stretches for thighs, calves and shoulders, held for 15 to 20 seconds each
Tips for beginners
- Move slowly and with control. Good form matters more than speed.
- You should be able to talk, but not sing, during the circuit. That is roughly moderate intensity.
- Drink water and wear comfortable shoes on a non-slip surface.
- Add a brisk walk on other days to build toward the weekly target.
- Increase difficulty gradually: add a third round, or move from wall push-ups to knee push-ups.
Safety first
Stop if you feel chest pain, dizziness or unusual breathlessness. If you have heart disease, diabetes, joint problems, high blood pressure or are pregnant, speak to a doctor before starting a new exercise plan.
Consistency beats intensity. Pick a fixed time, such as before breakfast, and treat it as an appointment with yourself.
Frequently asked questions
Is 15 minutes of exercise enough?
It is a good start. WHO recommends 150 to 300 minutes of moderate activity a week, so 15 minutes daily plus a few brisk walks gets you close.
Do I need any equipment?
No. This routine uses only body weight, a wall and a sturdy chair.
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