15-Minute Basic Bodyweight Workout

Which one do you prefer, bodyweight or heavy weight workouts?

Hey there!

I hope you're doing great and that you're looking forward to something fun and relaxing this weekend. I sure hope that it also includes a good workout!

Speaking of which, I want to share a super simple bodyweight workout with you today.

This week, I've been doing a lot of bodyweight workouts or workouts with pretty light weights. In particular, I've been avoiding squats with heavy weights. I get to that in a second, but before that, I wanted to share a 15-minute bodyweight workout that I did a few days ago and that you can do basically anywhere.

Since moving to a new place just last week, I've been super excited to explore the surroundings and finding places to workout at. We're very close to the bay and there are plenty of parks around here, which I absolutely love. I take the outdoors over a gym any time when possible!

Jogging and working out outside in mornings have been just amazing, and if you follow me on Instagram, you may have seen some bits and pieces of my workouts.

A few days ago I did the following workout that consists of 15 bodyweight exercises.

You'll perform each exercise for 60 seconds before moving on to the next one. Once you've done with one exercise, there's no need to get back to it anymore. That is of course, unless you want to do two rounds.

Here's the video!

There are 15 exercises, which means that the workout will take you 15 minutes flat. If you want to take 10-second breaks before moving on to the next exercise, your workout will still end up being less than 20 minutes.

It may seem easy on “paper”, but it's challenging, I promise!

Why I Haven't Done Heavy Squats Lately

Squats are the number one exercise that I believe we all should be doing on a regular basis. There are certain exercises that are and always will be fundamental and that no other exercise can completely replace, and squats are one one of them, together with push ups and pull ups, for example.

I usually do some sort of squat variation in each workout I do, and also have my clients do them often.

There are many squat variations out there, and while bodyweight squats are very safe to do, squats with added weight or pistol squats where all the weight is on one leg only, can be pretty hard on your legs.

Lately I've done a lot of heavy squats as well as practiced pistols squats. It's been a lot of pressure on my legs and I feel it especially the area above my knee where the muscles get extremely sore. But sore is not the new sexy.

It's been hard to admit to myself that I probably need to cut back the weight training bit. In certain areas in my life, I'm not the most patient person… and training is one of them. It's not easy to slow down and practice less if you really want something!

But I have to remind myself of that it's smarter to slow down and use lighter weights or bodyweight, instead of necessarily lift heavier weights. Because it's not worth it getting injured and having to take time off from working out altogether.

We all need our breaks once in a while. “Listen to your body” may not be the sexiest advice you've heard, but it is true.

More Bodyweight Workouts

That said, heavy weight training is definitely the only way to go! There are so many amazing bodyweight exercises out there, and they're especially perfect for summertime. If you don't have any workout equipment in hand or you're on a vacation, it doesn't mean that you should skip a workout!

Here are some workouts and exercises for you to try out–maybe already in this weekend.

5 Single Leg Exercises for Super Strong Legs – You can do these exercises even at home and build strong, powerful legs!

Equipment-Free Full Body Ladder – I love descending ladders, because you know that every next round will be easier!

Equipment-Free Park Bench Workout – For doing this workout, you need a box or park bench to jump on. I used to be so afraid of box jumps, so here's also a bit about how I got better at this.

Sprints & Bodyweight – Mixing short spurts of running into your workout is always a good idea!

Cardio Beast Workout – This is another ladder workout that gets your heart rate up in no time.

Lower Body Beach Workout – This fun workout takes me back to Hawaii… You can do the same workout at the park too, but jumping barefoot in the sand makes it definitely more challenging!

Tackle Your Monday Jump Rope Workout – For this cardio workout you'll also need a jump rope. It's super fast and you'll be done before you even notice!

Conclusion

Hope you're having a great weekend, friends! Enjoy the nice weather and try to squeeze in at least a short workout. 15 minutes is enough, and it's just 1% of your whole day, so you've go this!

Question: Bodyweight or heavy weight workouts?
Me: Both, depending on my goals and equipment available, but they both have their time and place!