15-Minute Full Body Strength Workout Overview

15-Minute Full Body Strength Workout Overview

Welcome to the dynamic world of the “15-Minute Full Body Strength Workout Overview,” where you'll discover how to achieve a comprehensive and effective workout in just a quarter of an hour. Using medium-to-heavy dumbbells, this low impact yet powerful routine targets every major muscle group, including your upper body, lower body, and core. Designed for all fitness levels, the workout consists of four circuits with timed intervals, each repeated twice, ensuring you get the most out of every minute. Whether you're incorporating it into a run or using it as a standalone session, you'll reap numerous , such as increased metabolism, muscle , fat burning, and improved heart health. Plus, Nourish Move Love provides additional resources and modifications to customize your workout to your specific needs. Get ready to challenge yourself, elevate your mood, and reduce stress all while working toward a stronger, healthier you. Have you ever found yourself pressed for time but still wanting to get a solid workout in? Life can get pretty hectic, and finding a spare hour or two to hit the gym can feel impossible. But what if I told you that you can get a highly effective full-body strength workout in just 15 minutes? That's all it takes with this 15-Minute Full Body Strength Workout!

15-Minute Full Body Strength Workout Overview

Workout Overview

This 15-minute full body strength workout is designed to fit seamlessly into your busy schedule while providing a comprehensive workout. Using medium-to-heavy dumbbells (8-20 lbs), you'll engage in exercises that target your upper body, lower body, and core. It's low-impact and suitable for any fitness level, making it both accessible and efficient. Whether you use it as a standalone workout or as a complement to a run, you'll find it both challenging and rewarding.

Workout Structure

Here's a quick breakdown of what you can expect:

Component Details
Equipment Medium-to-heavy dumbbells (8-20 lbs)
Format 4 circuits, 2 exercises each
Timed Intervals 40 sec exercise, 20 sec burnout, 20 sec rest
Repetitions Repeat each circuit twice

Exercises and Circuits

Let's break down each circuit and the exercises it includes. Each one is specifically curated to target different muscle groups while ensuring a balanced, full-body workout.

Circuit One

Goblet Squat and 45-Degree Press Out

Start with feet shoulder-width apart, holding a dumbbell close to your chest. Squat down, ensuring your chest stays upright and your knees do not pass your toes. As you come back up, press the dumbbell out at a 45-degree angle. Return the dumbbell to your chest.

Targets: Legs, glutes, chest, shoulders, triceps, core.

45-Degree Dumbbell Press Out

With a slight bend in your knees, hold a dumbbell with both hands and press it out at a 45-degree angle from your chest. Engage your core to avoid swaying.

Targets: Arms, upper body push muscles, core.

Circuit Two

Lateral Lunge with Bicep Curl

Step out to the side into a lateral lunge, ensuring your knee follows the line of your toes and your opposite leg stays straight. As you return to the center, perform a bicep curl.

Targets: Legs, glutes, core, arms, biceps.

Isometric Lunge Hold with Hammer Curl

Hold a lunge position with one leg forward and the other back. Perform a hammer curl while holding this position. Switch sides halfway through the interval.

Targets: Legs, glutes, calves, core, arms.

Circuit Three

2 Wide Squats with Push Up

Perform two wide stance squats and then immediately drop into a push-up position for one push-up. Return to standing and repeat.

Targets: Legs, glutes, chest, shoulders, triceps.

Push Ups

Engage in standard push-ups, ensuring your body remains in a straight line from head to heels.

Targets: Chest, shoulders, triceps, core.

Circuit Four

Deadlift with Back Row

Start with feet hip-width apart, holding dumbbells in front. Perform a deadlift, hinging at the hips and keeping the back straight. At the bottom of the movement, execute a back row by pulling the dumbbells towards your waist.

Targets: Legs, glutes, hamstrings, core, arms, back.

Plank and Row

Hold a plank position with dumbbells in hand. Perform a row with one arm, retracting your shoulder blade and pulling the dumbbell towards your hip. Repeat on the other side.

Targets: Arms, back, core.

Bonus Round: Low Plank Wide Knee Pulls

Holding a low plank position, pull your knee towards your elbow, engaging your obliques. Alternate sides. This exercise serves as a comprehensive core finisher.

Targets: Abs, core, obliques, shoulders.

Exercise Descriptions and Targeted Muscles

To better understand the muscles you'll be targeting, let's dive deeper into each exercise.

Goblet Squat and 45-Degree Press Out

This exercise primarily works your legs and glutes while also engaging your chest, shoulders, triceps, and core through the press out motion.

45-Degree Dumbbell Press Out

Focusing on arm and upper body push muscles, this exercise also requires core engagement for stability, making it an excellent compound movement.

Lateral Lunge with Bicep Curl, Reverse Lunge and Bicep Curl

By combining lunges with bicep curls, you target your legs, glutes, core, and arms. This combination ensures a balanced workout, and the reverse lunge variation hits additional muscle fibers.

Isometric Lunge Hold with Hammer Curl

Holding an isometric lunge position will activate your legs, glutes, and calves, while the hammer curl works your arms and core for stabilization.

2 Wide Squats and 1 Push Up

This powerful combo focuses on lower body strength with wide squats and upper body strength and stability through push-ups.

Push Ups

A classic yet effective exercise that works the chest, shoulders, triceps, and core. Perfect for improving upper body strength.

Deadlift and Back Row

The deadlift component primarily targets the legs, glutes, and hamstrings, and the back row focuses on your arms and back, making this a comprehensive exercise.

Plank and Row

This full-body move works your arms, back, and core, offering a great way to improve your balance and upper body strength.

Low Plank Wide Knee Pulls

Concentrating on the abs, core, and obliques, this exercise finishes the workout with a strong core emphasis.


Why should you invest 15 minutes of your day into this workout? Here are a few compelling reasons:

Efficient Muscle Engagement

This workout targets multiple muscle groups through compound exercises, ensuring you get the most out of every move.

Increased Metabolism and Lean Muscle Building

Engaging in full-body, compound movements helps boost your metabolism and build lean muscle mass, aiding in fat loss and muscle definition.

Cardiovascular and Fat-Burning

The intensity and pace of this workout help burn body fat and can reduce the risk of heart disease, offering a dual benefit of strength and cardiovascular fitness.

Mood Enhancement and Stress Reduction

Physical activity is known to improve mood and reduce stress by releasing endorphins, and this 15-minute workout is no exception.

15-Minute Full Body Strength Workout Overview

Workout Tips

To maximize your results, consider these pointers:

Challenge Yourself

Opt for heavier weights where possible. The last few reps of each set should be challenging but doable. This ensures muscle engagement and .

Modify as Needed

This workout is adaptable. If you're just starting or have any physical constraints, make use of modifications to tailor the exercises to your fitness level.

Additional Resources

Looking for more structured workout plans? Nourish Move Love offers:

  • Free weekly workout plans.
  • Fitness programs tailored to various needs, including beginners, pregnancy, diastasis recti, and postpartum.

These resources can help you maintain consistency and achieve your fitness goals.

15-Minute Full Body Strength Workout Overview


Is 15 Minutes Enough for Strength Training?

Absolutely. When performed with intensity and proper form, a 15-minute workout can be highly effective, particularly when using heavier weights and compound movements.

Full Body Strength Benefits

Engaging in full-body strength workouts leads to a myriad of benefits, including a metabolism boost, muscle building, fat burning, heart health, mood enhancement, and stress reduction.


Incorporating a 15-minute full body strength workout into your routine can provide incredible benefits, all while fitting seamlessly into your busy schedule. With a compact yet efficient structure, this workout targets multiple muscle groups, boosts metabolism, and offers both physical and mental health benefits. Give this workout a try and experience the positive changes firsthand!

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15-Minute Full Body Strength Workout Overview

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