The Ultimate No-Equipment 15-Minute Morning Workout

Kickstart your day with movement!


Why? ... Why not!


The endorphins will be flowing and your mindset will instantly improve (got to love those happy hormones!).


Yes, easier said than done (at least when you first start the new habit),


But, once you get moving first thing, anything else you do for fitness that day will be a bonus! It feels so good knowing you checked at least one thing off your list, first thing.

I definitely love my coffee to get me going, but movement is right up there with it.

So, I’ve convinced you to take 15 minutes for you first thing - amazing! Not, how do you make it count?


  1. Make sure you’re warmed up! You will only set yourself back if you jump in without being ready. Why save 3 minutes now, if it means your chances of injury increase and you then might have to be off for 3 weeks (or more!) Not worth the risk! Save time on the future by reducing your risk of injury by warming up.

  2. Focus on major muscle groups Squats, push-ups and planks are your friend when it comes to maximizing time and effort. If nothing else, do 3 sets of 10-25 reps of each depending on your fitness level. Squats are a great way to hit the total lower body in just one exercise - including the glutes, the largest muscle in the body. The more muscle you have, the more efficiently your body burns calories - even at rest Not many truly enjoy push-ups. It's a love-hate relationship for me because I'm not as strong as I'd like to be in my push-up, but I know that doing them will help me get there. Push-up work your chest (pectoral) muscles, triceps, shoulders and core - all at the same time. If you want a sculpted upper body while keeping things simple, push-ups are the way to go. But why plank? There many be more 'sexy' looking core exercises to perform, but it comes down to effectiveness and result for effort. Planks are a great go-to exercise 3. If weight loss is your goal, try to add some cardio to the Top 3 exercises You can add cardio within the exercises, or between reps or sets. Try jump squats or make those push-ups burpees. Limiting impact or jumping? No problem. Add a knee lift or adductor heel tap between squats. Reach your arms high overhead and pull down and you lift up from your squat. Instead of jumping back with a burpee, step back to plank do your push-up then back up to standing. From plank position, alternating jogging your knees into your chest with mountain climbers and make that isometric (holding) position a heart-rate booster!



Sample 15-Minute No Equipment Home Workout

Level 1: New or Returning Exerciser (Beginner)* 10-15 squats, 8-12 push-ups, 15-20 plank hold


*Consider joining a virtual group class or booking a Personal Training starter pack before venturing on your own, to make sure your form is safe and effective!

Level 2: Semi-regular Exerciser:

15-25 squats, 12-15 pushups, 25-35 second plank


Level 3: Regular exerciser:

25-50 squats, 15-25 push ups, 60-120 second plank


Level 3+: Frequent Exerciser:

50-100 squats, 20-25 push-ups, 60-120 seconds plank

Caution: Don't overtrain!


Just remember not to train the same muscle groups every day. Your muscles need recovery time in order to build strength and form that sculpted look. Rest the muscles from intense training at least 24 hours between sessions.


Try to alternate focus muscles if you're training 2 days back-to-back, or stagger your resistance training workouts with cardio sessions in between. For example, if you work chest and triceps with push-ups, target your back and biceps the next day.


In Team Fit Body, we focus on cardio on Mondays & Wednesdays with Strength on Tuesdays & Thursdays. We use Sundays for recovery with a Flow or Gentle Yoga Practice.


Reach out to join us and leave the workout-decision making to me! Learn more about Team Fit Body.


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