8 Best Home Workout In Just 15 MIN

In the year 2025, people have forgotten the importance of workout, they just crying work, work, work. Guys, what will you do just by earning money?
Health is the most important thing given by God which you are not valuing but at the coming time you will realize what a big mistake you have made when your hospital bills will be more than your salary and when people will make fun of your fitness. There is still time, improve yourself and start working out today itself by following the home workout that I am telling you about.

Wait wait, before starting home workout, the most important thing is to do warm up because it is very important to activate your muscles before exercise, by doing this we can avoid injuries.

workout

For a total-body home workout without equipment, Mathe recommends doing the following moves for 30 seconds each:

1. Squat
2. Push-up
3. Forearm side plank
4. Lunge
5. Shoulder-tap blast-off
6. Glute bridge
7. Crab walk
8. High knees

Then take a 1-min rest and repeat for a total of 3 rounds.

Let’s Began Your 20 Min Home Workout :-

1. Squat

• Stand with feet hip-width apart.
• Keep your chest up, engage abs and glutes, and hinge your hips back into a squat. Shift your weight into your heels as you sit in that invisible chair.
• When your thighs are about parallel to the floor, squeeze those thighs and glutes.
• Push back up to the starting position and repeat.

Make it harder: Craving a more explosive challenge? Try a squat jump.

2. Push-up

• Start in a high plank position with hands under shoulders and feet about hip-width apart.
• Keep your core engaged as you bend your elbows back at a 45-degree angle to your body and lower your chest toward the floor.
• Push back up to a high plank position.
• Repeat.

Make it easier: TBH, regular push-up can be tough. Start off more slowly by pushing up from your knees. (And forget anyone who says these aren’t legit knee push-up  are still a great workout for anyone!)

Make it harder: Time to get plyomatic, bb. Try doing some clapping between push-up to really build some muscle. also read why social media killing youth.

3. Forearm side plank

• Lie on your right side with legs and feet straight and stacked. Position right elbow under right shoulder, with forearm perpendicular to your body. Make a fist with right hand, pinky on the floor.
• Brace your core, keep neck neutral, and lift hips off the floor. Support your weight on your elbow and the side of your right foot. Your bod should make a straight line from ankles to head.
• Hold for 15 seconds.
• Repeat on the other side for 15 seconds.

Make it easier: If side plank are a bit of a struggle, no prob. Start by doing this one from your knees instead of your feet.

Make it harder: If you’re up for the challenge, try doing this move on your hand (extended plank) instead of your forearm.

4. Lunge

• Stand with feet hip-width apart.
• Take a giant step forward with right leg (bigger than your regular walking stride). Your feet should be pointing straight ahead.
• Bend knees to about 90 degrees. Engage those glutes and abs as you move.
• Push off from your front leg to return to the starting position.
• Repeat on the other side.

Pro tip: Mind your knees! They shouldn’t go past your toes. Take a peek to make sure you can still see your feet from the top of your lunges.

Make it harder: If you want your gluts to really feel the burn, try a splite lunge jump. In this move, you’ll jump between each lunge and land in the opposite lunge position, pumping your arms to help propel you into the air.

5. Shoulder-tap blast-off

• Start in plank position with feet hip-width apart and arms fully extended. Engage that core and keep your spine straight.
• Lift right hand off the floor to touch left shoulder. Repeat on the opposite side.
• Now, time to blast off: Bend your knees and move your hips down and back. Your knees should be just a few inches above the floor, your arms should be extended forward, and your eyes should be looking at the floor (almost in between child’s pose and Downward dog).
• Now push back to plank. Shoulder-tap, shoulder-tap, and repeat.

Make it easier: You can also do the entire move starting on your knees.

6. Glute bridge

• Lie faceup with knees bent and feet parallel and hip-width apart. Keep arms at your sides, with palms flat on the floor.
• Press against the floor with your feet and palms as you lift those hips to the sky.
• Really squeeze those abs, thighs, and glutes until your body makes a straight line from chest to knees.
• Hold for 5 seconds.
• Lower and repeat.

Make it harder: If you want a bigger challenge, try a single legged bridge. Extend one leg out and keep it straight. (Hold each side for 15 seconds to fit it into this 15-minute routine.)

7. Crab walk

• Sit on the floor with knees bent, feet flat on the floor, and your hands pressed into the floor behind you.
• Lift your hips off the floor and make like a crab by “walking” forward (or backward) with your arms and legs, keeping your weight evenly distributed.
• Continue walking it out for 30 seconds.

8. High knees

Continue alternating knees, pumping your arms up and down, for 30 seconds.

Stand with legs together and arms at your sides.

Lift one knee to your chest. Lower your leg while lifting the other knee.

These are best home workout which can be done by anyone at home in just 10 to 15 min.