It only takes 15 moves and 15 minutes to develop muscle all over without weights

Build strength, boost your metabolism, and develop your core using just your body weight

A man performing a lunge on a beach as part of a bodyweight workout
(Image credit: Getty)

Home workouts often follow a similar pattern: burpees-rest-burpees-rest, then to finish (you guessed it) more burpees. So, it's no wonder that thousands of people each month are searching for no-repeat workouts online. 

This session from NASM-certified personal trainer Jay Maryniak is a prime example of this popular format, featuring 15 interesting moves performed back to back in as many minutes for a short, effective workout.

You don't need any equipment to try it either, so you can do it at the gym, at home, even at your desk in your office if you wanted to (though we're not sure we'd recommend that last one). 

A yoga mat can be handy to provide a little bit of extra cushioning for your knees and forearms during some movements, but this isn't essential. If you haven't got one, you can fold up a towel to place under your knees. 

To try this workout, simply find a bit of space then perform the 15 exercises in Maryniak's video below back to back. Complete 40 seconds of work for each one, rest for 20 seconds, then start the next exercise. 

Watch Jay Maryniak's full-body workout

The main advantage of a no-repeat workout like this one is that it stops mid-workout boredom setting in. When you're challenged to learn a new movement each minute, you don't have time to slip into cruise control, so your mind and body stay stimulated throughout. 

We also like how accessible this workout is. For each exercise, Maryniak provides modifications that are slightly easier, meaning there's something to suit most fitness levels. 

Among the 15 exercises there are moves to target your chest, shoulders, core, legs, and back, so you can enjoy a comprehensive full body workout in just 15 minutes. These exercises will help you build strength and muscle, with the added benefit of raising your heart rate to burn calories and boost your metabolism

If you want to try this workout, you can use it as a standalone session or add it as a finisher to a strength training piece like this six-move beginner-friendly workout.

Or, if you want a less intense way to get your body moving, you might want to try taking on these anti-aging yoga moves, or starting our Pilates plan for beginners

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.