Short on time? This beginner-friendly home workout will help you build a lean and strong body in just 15 minutes, says nutrition and fitness expert Dr Ali Novitsky.

Dr Ali Novitsky MD, is the CEO and founder of The FIT Collective.

How to do the 15-minute beginner-friendly home workout

Set your timer and work your way through the exercises below, repeating each one for the amount of time specified.

Standard press-up

Press-ups are a fantastic exercise for strengthening the upper body, particularly the chest, shoulders and triceps.

  • Start in a high plank position. Place your palms flat on the floor, hands shoulder-width apart, with shoulders stacked directly above your wrists. Maintain a straight line from head to heels. Your body should be level and flat throughout (A).
  • Begin to lower your body towards the floor, keeping your elbows close to your body. Aim to touch the floor with your chest, not your face (B).
  • Push your body up, returning to the starting position. Make sure to keep your body straight and avoid sagging or arching your back.

Air squat

The air squat is a powerful exercise that primarily targets your quadriceps, hamstrings and glutes. It’s an excellent move to strengthen your lower body and core, enhancing overall fitness and athleticism.

  • Stand tall with your feet hip-width apart. Your toes should be pointed slightly outwards. Place your hands together in front of your chest (A).
  • Maintain a straight posture with your chest up, shoulders back, core engaged. This will help protect your lower back during the exercise.
  • Begin to lower your body as if you are sitting back into a chair. Extend your arms out in front of you for balance, if needed. Ensure your knees align with your toes and do not move beyond them.
  • Continue to lower yourself until your thighs are parallel with the floor, or as low as your flexibility allows (B). Your weight should be distributed towards your heels – you should be able to wiggle your toes at the bottom of the squat.
  • Push up through your heels, returning to the starting position while lowering your arms. Ensure that your body remains upright and avoid rounding your back.

10-minute full-body home workout (no equipment)

Shoulder press-up

The shoulder press-up, also known as the pike press-up, is an effective exercise that targets the deltoids, shoulders and upper body.

  • Begin in a high plank position. Then, lift your hips up and back into a downward dog position. Your body should form an inverted “V” shape. Your feet should be placed hip-width apart and your hands should be shoulder-width apart on the floor (A).
  • Start to bend your elbows, lowering your upper body towards the floor. Your head should move towards the ground between your hands. Try to keep your hips lifted and your legs straight (B).
  • Push your body back up to the starting position, straightening your arms and maintaining the inverted “V” shape.

Triceps press-up

The triceps press-up is a modification of the traditional press-up which specifically targets the triceps muscles.

  • Begin in a high plank position, with your palms flat on the floor and hands shoulder-width apart. Unlike a traditional press-up, your hands should be placed closer together, directly underneath your shoulders (A). This allows for greater activation of the triceps when you perform the press-up. Your body should maintain a straight line from your head to your heels throughout the movement.
  • Slowly lower your body towards the floor, keeping your elbows tucked closely to your sides. Your elbows should graze the sides of your body as you descend (B), this differs from the traditional press-up where the elbows can flare out to the side.
  • Push your body up to the starting position, using your triceps to drive the movement. Keep your body straight and avoid arching your back or sagging your hips.

Keep your feet close together to make the exercise more challenging or spread them wider apart for more stability.

Hand release press-up

The hand release press-up is a challenging variation of the traditional press-up, promoting full range of motion and enhancing strength in the chest, shoulders and arms.

  • Begin in a high plank position. Your palms should be flat on the floor, hands shoulder-width apart with shoulders stacked directly above your wrists. Your body should form a straight line from head to heels (A).
  • Lower your body towards the floor, keeping your elbows tucked closely to your sides. Continue until your entire body is resting on the floor.
  • Once your body is on the floor, lift your hands off the ground by squeezing your shoulder blades together (B). This is the hand release part of the exercise.
  • Press your palms firmly into the floor and push your body back up into the high plank position. Be sure to lift your entire body off the ground simultaneously, maintaining a straight line from your head to your heels.

Cobra press-up

The cobra press-up is an excellent exercise that targets your triceps, chest and core, while also promoting flexibility in your back. It’s a variant of the traditional press-up with a bit of a twist.

  • Start with your chest, hips and front of legs on the ground. Your palms and forearms should be flat on the floor, hands shoulder-width apart (A). Your body should maintain a straight line from your head to your heels.
  • Straighten your arms while keeping your hips on the floor, lifting your chest and torso up towards the ceiling. This is the cobra position, like the yoga pose (B).
  • Return to the starting position, lowering your chest to the floor with control.

Dr Ali Novitsky MD, is the CEO and founder of The FIT Collective. If you liked this beginner-friendly home workout, follow her on Instagram.