15-Minute Beginner Weight Loss Workout Overview

15-Minute Beginner Weight Loss Workout Overview

Welcome to your ultimate guide to “15-Minute Beginner Weight Loss Workout Overview”! Led by certified personal trainer Lindsey Bomgren, this all-standing cardio session is designed specifically for beginners looking to kick-start their fitness journey. You'll burn fat, increase your step count by roughly 1,500 steps, and boost your cardiovascular —all without needing any equipment. The workout features 18 unique, bodyweight exercises that you perform for 40 seconds each, with 10-second rests in between, ensuring you stay engaged and challenged every step of the way. Plus, you can follow along with a guided video on YouTube for detailed, step-by-step instructions. Integrate this workout into your weekly routine 1-2 times a week and watch your health improve without the added stress on your . Have you ever found yourself wondering how to jumpstart your weight loss journey without spending hours at the gym? You're not alone! Many people are looking for effective, time-efficient workouts that cater to beginners and don't require special equipment. That's exactly why this article is perfect for you. Today, we're diving into the “15-Minute Beginner Weight Loss Workout Overview,” a routine designed to help you shed pounds and boost cardiovascular health—all in a friendly, approachable way.

Workout Overview

  • Title: 15-Minute Beginner Weight Loss Workout (All Standing Cardio)
  • Instructor: Lindsey Bomgren, CPT
  • Date: June 13, 2024
  • Type: Low impact but high intensity, standing cardio workout
  • Equipment: No equipment needed, bodyweight exercises

This workout, led by certified personal trainer Lindsey Bomgren, is ideal for anyone new to fitness. It's low-impact to protect your joints but high-intensity enough to get your heart pumping and calories burning.

Key Benefits

Burns Fat and Increases Step Count

One of the standout benefits of this workout is its ability to torch fat while helping you hit your step goals. In just 15 minutes, you'll complete approximately 1,500 steps. This makes it a fantastic choice if you're aiming to increase your daily movement without a lengthy time commitment.

Boosts Cardiovascular

Cardiovascular health is crucial, particularly if you're focusing on weight loss and overall fitness. This workout is designed to elevate your heart rate and build without overwhelming your body.

Suitable for Beginners

If you're just starting out, this workout provides a gentle introduction to fitness. You don't need any experience or special skills—just a willingness to move and follow along.

Integrates Easily Into Weekly Routine

Busy schedule? No problem. You can fit this 15-minute session into your week once or twice, making it easy to stay consistent. Consistency is key to seeing results, and this short but effective workout can be a stepping stone to better habits.

Workout Format

Here's a breakdown of what you can expect:

  • Number of Exercises: 18 bodyweight standing cardio exercises
  • Timed Intervals: 40 seconds of work, 10 seconds of rest
  • Repetition: No repeats; each exercise is performed once

By designing the workout this way, Lindsey ensures you stay engaged and motivated. Each exercise is unique, so you won't get bored doing the same movements repetitively.

Sample Exercises

Curious about the kinds of exercises you'll be doing? Here are a few examples to give you an idea:

Exercise Description
Knee Hugs Stand tall and alternate bringing each knee to your chest, hugging it with both arms. Great for loosening your hips and getting warmed up.
Jump Rope Simulate the motion of jumping rope without an actual rope. It's a fun way to get your heart rate up quickly.
Side-to-Side Step Touch Step to the side and touch your opposite foot, alternating sides. This is a low-impact way to increase lateral movement.
High Knee Jacks Perform jumping jacks while lifting your knees as high as you can. This adds an extra cardio component.
Front/Back Runs Run in place, alternating between moving forward and backward. It helps to build coordination along with endurance.
Front Punch and Tap Back Punch forward with alternating arms while tapping each foot back. It includes an element of strength while increasing your step count.
Lateral Double Runs Run double-steps to the left and right. This side-to-side motion targets different muscle groups compared to forward movements.
Standing Knee to Elbow Bring your knee up to meet the opposite elbow, crunching your abs. It's a standing core exercise that also involves a cardio component.
Side-to-Side Toe Taps Tap your toes side-to-side while punching forward with your arms. This balances the lower and upper body workout components.
Lateral Heisman Runner Perform a side-to-side lateral run, holding briefly in a Heisman trophy pose to build agility and balance.
Front Kicks Kick forward with alternating legs, keeping your core engaged. It's an active way to boost your heart rate.
Squat Jack and Jumping Jack Alternate between squats and jumping jacks for a versatile combo that targets strength and cardio simultaneously.

15-Minute Beginner Weight Loss Workout Overview

Workout Instructions

Ready to get started? Follow along with the guided video on YouTube. Lindsey Bomgren will walk you through each exercise, ensuring you're performing each move correctly for maximum benefit.

Step-by-Step Instructions

For those who prefer to know what's coming, here's how to break down each exercise:

  1. Knee Hugs: Start by standing tall. Alternate bringing each knee up to your chest and hug it with both arms. Hold for a second before switching.
  2. Jump Rope: Simulate the motion of jumping rope. Make small circles with your hands, and bounce lightly on the balls of your feet.
  3. Side-to-Side Step Touch: Step to one side, touch your opposite foot, and then return to the starting position. Repeat on the other side.
  4. High Knee Jacks: Perform jumping jacks but lift your knees as high as possible, engaging your core muscles.
  5. Front/Back Runs: Run in place, alternating between moving forward for a few steps and backward for a few steps.
  6. Front Punch and Tap Back: Stand with feet hip-width apart. Punch forward with your right arm while tapping back with your left foot, and then switch.
  7. Lateral Double Runs: Run two steps to the side, then two steps back to the starting place. Repeat on the other side.
  8. Standing Knee to Elbow Crunch: Stand tall and bring your left knee to your right elbow, then your right knee to your left elbow in a crunch motion.
  9. Side-to-Side Toe Taps: Tap your toes from side to side while throwing punches forward.
  10. Lateral Heisman Runner: Perform a side shuffle and hold briefly in a Heisman pose, alternating sides.
  11. Front Kicks: Stand tall and alternate kicking each leg forward, as high as comfortable.
  12. Squat Jack and Jumping Jack: Perform one squat and then a jumping jack, repeating this combo.

Always remember to follow the video closely to ensure proper form and maximum efficiency.


What are good beginner workouts?

For beginners, it's best to start with low-intensity cardio and strength training exercises. This helps build a solid foundation of fitness without risking injury. Incorporate activities like walking, light jogging, bodyweight exercises, and importantly, the 15-minute standing cardio workout.

How often should I work out?

Aim for 20-30 minute workouts, three days a week, complemented by daily activities that get you moving, like walking 8-10K steps. Consistency over intensity is key, especially when just starting out.

Why follow a structured workout plan?

A structured workout plan helps you stay consistent and motivated. It's easier to track progress, adjust intensity levels as you improve, and ensures you're working out safely and effectively. Plus, it takes the guesswork out of what to do each day.

15-Minute Beginner Weight Loss Workout Overview

Additional Resources

Looking for more? Check out these free beginner workout plans that can help you stay on track:

  • Low Impact HIIT: High-intensity interval training that's gentle on your joints.
  • Strength Workouts: Build muscle with simple exercises that use bodyweight or dumbbells.
  • Walking Workouts: Increase your daily step count while enjoying the benefits of a low-impact exercise.


We love hearing from you! Feel free to leave comments and feedback after trying the workout. Your experiences help others and foster a supportive .

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15-Minute Beginner Weight Loss Workout Overview


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That wraps up our overview of the 15-Minute Beginner Weight Loss Workout. By integrating this workout into your routine, you'll be taking a significant step toward your fitness goals. Happy exercising!

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