15-Minute Bodyweight Basics Workout


By: , – Jessica Smith, Certified Personal Trainer
  :  39 comments   :  66,281 Views

This workout is part of Jessica Smith's #FITIN15 program. This plan features 15 free 15-minute-or-less workouts with options for all levels of exercisers, so you can progress with the workouts as you gain strength or ease back into a routine.Click here to find out how to sign up for the program!

Whether you are just starting to exercise, or have been working out for years, there is nothing more effective for building strength, alignment and body awareness than basic, bodyweight only exercises. This 15-minute full-length home workout routine helps keeps your heart rate elevated while developing strength and stamina from head to toe. Refresh your form and perfect your body alignment with these traditional moves to safely get more out of every workout. 
We'll be building into the exercises gradually, so just do your best, listen to your body and stick with the options and versions of the exercises that work best for your current fitness level.

Want to join us for the full #FITIN15 Program? Click here to learn more!
Please leave me a comment below and let me know if you tried the workout (what was your favorite move?).
Jump start your fitness program, slim, sculpt and relieve stress with our brand NEW professionally produced "Walk On: 21 Day Weight Loss Plan!" 
Be sure to subscribe at Youtube.com/JessicaSmithTV to access our full library of over 200 FREE full-length workout videos. 

About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

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  • 39
    How many calories are burned in the 15 Minute Full-Body Blaster workout? I want to add this to my SparkPeople.com Fitness Tracker. - 5/13/2017   12:42:16 PM
  • 38
    This is such a great workout. I cannot believe how well that went for me; I know it was 15 minutes, and I still have a long way to go, but what a big help. - 5/11/2017   9:40:33 AM
  • 37
    This workout is a happy blast from my not too distant past. Jessica's fit in fifteen series was an enormous game changer for me. Her commitment to helping others find their fit...fifteen minutes at a time was exactly what I needed. I embraced her philosophy for the entire year...fit in '15. With this series I tried new things and pushed myself to try more. For me, this was an excellent beginning or starting point. Fifteen minutes at a time, I would exercise my strong and earn some exercise endorphins. I have come far in my quest for stronger, leaner, healthier...Jessica played a pivotal role. We still workout together on a regular basis...her dance walks and barre routines are my clear favorites. - 5/11/2017   8:25:17 AM
  • 36
    Great! Thank you. - 5/11/2017   6:28:41 AM
  • 35
    Jessica Smith is my favorite. She has made me love working out and now I look forward to doing it each day. This workout is really good! - 5/10/2017   3:29:09 PM
  • 34
    I prefer NIcole's workouts, I am unable to do most of these. - 5/10/2017   6:42:08 AM
  • 33
    Thank you! - 5/10/2017   3:31:55 AM
    Really good workout! - 5/8/2017   10:03:48 AM
  • 31
    Great workout!! Thank you. - 5/6/2017   12:19:13 AM
  • 30
    This was fab! Jessica really keeps you engaged during the workout and I love the honesty she shares. - 3/1/2017   5:27:33 AM
  • 29
    Doing this because of the 28 day challenge, but really enjoyed this one and will redo it in the future. Tough, but not so tough that I couldn't push through it. - 2/20/2017   4:34:21 PM
  • 28
    I agree with JAVNMICH1969 below. She doesn't rush through instructions & makes the proper form clear. I look forward to trying some of the other Fit in 15 workouts. - 2/4/2017   8:48:26 PM
  • 27
    Intense, but worth it! - 5/25/2016   3:48:06 PM
  • 26
    great work out, describing the form well and just enough repetitions to get a decent work out! - 5/23/2016   9:29:06 PM
  • 25
    I can't find the email form!!! - 5/3/2016   7:01:48 AM
  • 24
    Loved how you gave the cues and instructions. Nice warm up to a body weight challenge - 3/21/2016   9:19:00 AM
  • 23
    nice easy video. Not sure how to track though - 2/9/2016   9:28:53 AM
  • 22
    My big problem with you is that I tag ALL your videos as favorites! - 11/1/2015   6:36:43 PM
  • 21
    don't know..this did not feel like a work out at all.. - 10/27/2015   10:06:39 AM
    Love all the different levels that she explains. One of the few videos that mentions push-ups can be done against the wall. - 10/22/2015   11:24:31 PM
  • 19
    Difficulty with these. - 10/9/2015   5:56:49 PM
  • 18
    For people looking how to input this into your fitness tracker, there is an option for strength training-body weight. I chose that x15 minutes. - 10/5/2015   4:03:28 PM
  • 17
    Loved it! I usually have a hard time completing your workouts but nailed this one!
    - 10/4/2015   12:56:46 PM
  • 16
    Loved it! Challenging, but not too difficult. Feel that as I repeat it I will get better, stronger and have more balance. - 9/29/2015   4:56:45 PM
  • 15
    Great Workout! I know I will be sore tomorrow! Oh but I needed that. Awesome! - 9/4/2015   11:58:51 PM
  • 14
    Thos shoulder twisty things at the end are more challenging than one would think! Thanks SP; Thanks as always Jessica!! Loved the Fit in 15 line up and enjoying the SP 28 Day Home Workout Challenge!! - 8/15/2015   9:59:51 PM
  • 13
    I enjoyed this workout. The focus on form and doing the movements slowly made it pretty tough. How do I add this to my fitness tracker? - 2/3/2015   11:10:49 PM
  • 12
    I did this work today. The workout was ok but there was a lot of standing exercises. I'm not able to do standing exercises. Are there and seated workout videos? - 1/17/2015   9:42:24 PM
    Great work out! Thank you for all the options to make it work for a beginner. The instructions are clear and encouraging. - 1/17/2015   7:14:15 AM
    spark people does not track exercise time nor calories burned. this program is not listed in their exercise videos. - 1/14/2015   11:21:32 AM
  • 8
    how much do we burn in that 15 mins, approximately? - 1/14/2015   8:24:32 AM
  • 7
    Not too hard, Jessica is a good teacher. - 1/13/2015   2:08:44 PM
  • 6
    Sounds good! - 1/13/2015   5:31:43 AM
  • 5
    This video was great...I enjoyed it and Jessica is really supportive! - 1/12/2015   10:01:52 PM
  • 4
    I like that this video is not rushed. She takes her time giving clear instructions to ensure safety. I felt the difference in my back when doing the moves correctly, for that reason I especially liked the bicycle ab exercise. - 1/12/2015   9:45:42 AM
  • 3
    I discovered Jessica about two weeks ago via Spark. I know she has had many Spark Blog articles but it took me until now to stop and notice. i hae been doing her #FITIN15 program and I LOVE it! I have been pretty much mojo-less for about a year now and have been searching for ways to get it going again. Wel,, here it is!! I love Jessica's style of instructing and she is the real deal and so supportive. She highlights her french bulldog Peanut in almost every video and that makes it so fun cuz you never know if Peanut is going to nap or chew the mat during the video lol. Thank you, Jessica, for being you and helping me find my mojo!! - 1/12/2015   9:22:01 AM
  • 2
    Love it! - 1/12/2015   7:03:52 AM

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