Boost your metabolism in just 15 minutes with this beginner bodyweight workout

You don't need heaps of equipment to get a sweat on

A man performing a bodyweight squat
(Image credit: Future)

The best workout plans are the ones you can stick to, and this cleverly crafted session from The Body Coach is more accessible than most. 

It exclusively uses bodyweight movements, so all you need is a spare 15 minutes and a can-do attitude to get a sweat on. We also like using one of the best yoga mats (opens in new tab) to keep our forearms comfy during planks, but if you've got a plush carpet then you'll probably be fine without. 

The Body Coach (opens in new tab) (also known as UK-based fitness trainer Joe Wicks) is known for his fun approach to fitness, and says it's his mission to help millions of people "smash their goals and feel amazing". 

He does this by sharing exercise classes with the masses on his YouTube channel, with most using minimal equipment and taking only a short portion of your day. So, there are as few barriers as possible between you and your workout.

This session is no different, designed to help beginners boost their metabolism, build strength and improve their heart and lung health using just their bodyweight. It features 15 exercises performed for 35 seconds each. After you've completed this, rest for 25 seconds before starting the next exercise. 

Follow along with Wicks' video below to give the workout a go for yourself, and follow his form to ensure you're using the proper technique. 

Watch The Body Coach's beginner bodyweight workout

By using 15 different exercises Wicks keeps this workout fresh and fun throughout, with each minute bringing a new challenge (rather than having to repeat endless sets of sit-ups and burpees). 

However, it's still an example of a HIIT workout for fat loss (opens in new tab), using bursts of high-intensity exercise broken up with short rest periods. This raises your heart rate, burns calories and boosts your metabolism, while also helping you improve your cardiovascular fitness.

If you want to incorporate this session into your weekly schedule, you can use it as a daily workout or add it on to some strength training, as it largely uses low resistance movements that won't tax your muscles too much. So, you can pair it with this chest and back workout (opens in new tab) or give some of the best abs workouts (opens in new tab) a go. 

If you're wondering how often you should lift weights (opens in new tab), we recommend letting a muscle group rest for at least 24 hours to allow it to recover. In the meantime, you could try some of the different types of walking (opens in new tab) or lace up a pair of the best running shoes for men (opens in new tab) to get your cardio fix. 

Harry Bullmore is a fitness writer covering everything from reviews to features for LiveScience, T3, TechRadar, Fit&Well and more. So, whether you’re looking for a new fitness tracker or wondering how to shave seconds off your 5K PB, chances are he’s written something to help you improve your training.


When not writing, he’s most likely to be found experimenting with a wide variety of training methods in his home gym or trying to exhaust his ever-energetic puppy.


Prior to joining Future, Harry wrote health and fitness product reviews for publications including Men’s Health, Women’s Health and Runner’s World. Before this, he spent three years as a news reporter with work in more than 70 national and regional newspapers.