If you’ve ever thought, “I don’t have time for the gym” or “I don’t have the right equipment,” this workout is for you. The truth is, you don’t need a fancy setup to get an effective, fat-burning, strength-building session in. With nothing but your body and a little determination, you can fire up your muscles, build endurance, and torch calories.

This Bodyweight Full Body Burn workout is short, simple, and effective  perfect for busy professionals, parents, or anyone who wants a quick sweat session at home.

The Workout: Bodyweight Full Body Burn

Format: AMRAP (As Many Rounds As Possible) – 15 minutes

• 10 Push-Ups
  
  
• 15 Air Squats
  
  
• 20 Lunges (10 each leg)
  
  
• 10 Burpees
  
  
• 30-second Plank
  
  

How it works:
Set a timer for 15 minutes and cycle through the exercises in order. Once you finish the plank, head right back to the push-ups. Keep moving at your own pace, focusing on good form. The goal is to complete as many rounds as you can within the 15 minutes.

Click image for the full workout

Exercise Modifications

Push-Ups

• Beginner: Drop to your knees or perform incline push-ups with hands on a bench or couch.
  
  
• Advanced: Elevate your feet or add a shoulder tap at the top of each rep.
  
  

Air Squats

• Beginner: Hold onto a sturdy chair for balance and reduce depth.
  
  
• Advanced: Add a jump at the top for squat jumps.
  
  

Lunges

• Beginner: Use a wall or chair for support and step into a smaller range of motion.
  
  
• Advanced: Turn them into jumping lunges or hold a weight for added challenge.
  
  

Burpees

• Beginner: Step back into a plank instead of jumping and skip the push-up.
  
  
• Advanced: Add a push-up at the bottom and a tuck jump at the top.
  
  

Plank (30 sec)

• Beginner: Drop to your knees while keeping core tight.
  
  
• Advanced: Try a plank with shoulder taps or side-to-side toe taps.
  
  

Why This Workout Works

✅ Full Body Activation – Push-ups hit the chest, shoulders, and arms. Squats and lunges target the legs and glutes. Burpees and planks build core strength and endurance.

✅ Time-Efficient – In just 15 minutes, you get strength, cardio, and core training all in one.

✅ Scalable for All Levels – Modifications make it accessible whether you’re starting out or looking to push intensity.

✅ No Excuses – No gym. No equipment. No problem. You can do this workout in your living room, backyard, or even a hotel room.

Make It Part of a Bigger Plan

Workouts like this are powerful but lasting results come from consistency, smart training, and nutrition that works for your lifestyle. That’s exactly what you’ll find inside the True Form Foundations Plan.

The Foundations Plan gives you:

• Structured weekly workouts you can do at home or the gym
  
  
• Personalized nutrition coaching so you know what to eat without confusion or overwhelm
  
  
• Daily support and accountability to help you stay consistent and motivated
  
  
• A clear, sustainable path to build strength, endurance, and healthy habits
  
  

It’s not just about exercising more  it’s about learning how to fuel your body, recover better, and create the energy you need to show up fully in every part of your life.

If you’re tired of starting over and want a plan that actually fits your life, this is it.

👉 Join the Foundations Plan today and take the first step toward feeling stronger, healthier, and more confident.