15-Minute Full-Body Home Workout for Beginners

Not everyone has hours to spend at the gym. This 15-minute home workout hits all major muscle groups and can be done with minimal equipment. Perfect for beginners or busy schedules.

1. Warm-Up (3 minutes)

Jumping jacks (30 sec)

Push-up board (4-5 sets)

High knees (1 min)

Shoulder rolls (1 min)

2. Arm exerciser (5 minutes)

Hand Grip 3 sets × 10 reps

Resistance band rows 2 sets × 12 reps

3. Lower Body (4 minutes)

Bodyweight squats 2 sets × 15 reps

Glute bridges 2 sets × 12 reps

4. Core (3 minutes)

Plank 2 × 30 sec

Bicycle crunches 2 × 12 reps each side

5. Cool Down & Recovery (1 min)

Stretch major muscles

Optional: use Muscle Massage Gun for post-workout recovery

Conclusion

This quick home routine keeps your body active and helps build strength without complicated equipment. Get a 15-minute full-body home workout for beginners. Strengthen muscles, burn calories, and recover faster with simple equipment and our massage gun.

Do it 3–4 times per week for best results.