Try our 15-minute bodyweight workout – no equipment needed

MSK Clinical Lead at Bupa UK
16 January 2019

When it comes to exercise, every little helps. But juggling commitments, working long hours or looking after children means exercise can often be last on your list of priorities. If a run around the park or gym session just aren’t doable for you right now, we’ve got another option for you to try. Take a look at our easy-to-follow bodyweight workout below, which takes just 15 minutes and doesn’t require any equipment.

Man stretching on the beach

Click here to open a PDF of the bodyweight workout and read on to find out how to perform each of the exercises safely.

A fifteen minute workout infographic from Bupa

Warm up

Get your muscles loosened up and ready for exercise by jogging on the spot for three minutes.

15-minute workout

Complete each of these five exercises as many times as you can in 40 seconds. Then rest for 20 seconds before moving on to the next exercise. Repeat the entire circuit twice.


  1. Stand with your feet hip-width apart and take a big step forward with your right foot.
  2. Bend both knees to 90 degrees, while keeping your upper body straight.
  3. Lift back up to your start position.
  4. Repeat on the left side.

Tip: Don’t let your front knee go further than your toe line and your back knee should be hovering just above the floor.

Push ups

  1. Start by lying on your stomach with your hands beside your shoulders.
  2. Keeping your knees on the floor, raise your body upper up by straightening your elbows.
  3. Keep your chin tucked in and back straight.
  4. Bend your elbows and lower yourself back down to the floor.

Tip: To make it harder, push up from your toes, instead of your knees.


  1. Start from standing and jump down into a push up position.
  2. Touch the ground with your chest.
  3. Tuck your knees into your tummy and jump back up with your arms in the air.
  4. Return to a standing position and then repeat.


  1. Start on all fours and prop yourself up on your forearms and knees, with your chin tucked in and your back straight.
  2. Lift your body up, creating a straight line from your knees to your shoulders.
  3. Keep your core muscles engaged.
  4. Maintain the position without arching or dipping your lower back.

Tip: To make it harder, hold the position from your toes, rather than your knees.


  1. Start with your feet hip-width apart.
  2. Push your hips back and lower your body until your thighs are parallel with the floor.
  3. Return to standing and repeat.

Tip: Imagine you’re sitting back onto a chair behind you and make sure your knees don’t bow inwards or go over your toe line.

Repeat each of the five exercises again, doing as many as you can in 40 seconds and resting for 20 seconds in between each move.

Cool down

Finish your workout by slowly bringing your heart and breathing rate back down. Take the time to stretch out the muscle groups you’ve just worked and remember to stay hydrated.

Although these exercises are designed to challenge your body, you shouldn’t feel pain when performing them. If you do feel pain, talk to your doctor or physiotherapist. They will make sure you’re doing them correctly or may suggest a different exercise.

Even healthy people become unwell sometimes. Health insurance can help you get prompt access to the treatment and support you need to help you get back on the road to recovery. Learn more with our useful guide to understanding health insurance.

Jon Edmondson
MSK Clinical Lead at Bupa UK