The Ultimate 15-Minute Full-Body Workout (That Actually Works)

The Ultimate 15-Minute Full-Body Workout (That Actually Works)

Full-Body workout

What’s the most time-efficient and effective full-body workout? This full-body workout 10X your results from every minute in the gym.

When it comes to a full-body workout, most people think of exercising. But according to Mindvalley’s health and fitness expert Ronan Diego, it’s less about exercising and more about moving your body.

He uses the word movement instead of exercising because the point of a full-body workout is to move your body.

“There are two major parts of your body you want to focus on – upper body and lower body. You start from the biggest muscle group to the smallest in each unit to give the most input to the toughest one. This is how you build your full-body workout,”  Ronan explains. 

Here’s what you need to know to start your 15-minute full-body workout:

When you move your body correctly, your workout becomes efficient. It means you spend less time in the gym and get better results. Can you get 10X results? Let’s find out.

The Movements

By doing each unit in a circuit — moving from one exercise to another with no rest or as little rest as possible — you raise your heart rate. And this is the key to 10X the results from every minute in the gym.

When it comes to moving your upper body, there are horizontal and vertical movements:

  • Horizontal push
  • Horizontal pull
  • Vertical push
  • Vertical pull

As for the lower body, you do push and pull. So there are six movements with exercises that can fulfill each one of them.

The Ultimate 15-Minute Full Body Workout

The units are done in sets or circuits. Each set is 12 repetitions; each repetition has a standard time — 3 seconds of eccentric contractions and 2 seconds of concentric contractions.

During an eccentric contraction, the muscle lengthens as the resistance becomes greater than the force the muscle is producing. In a concentric contraction, the muscle tension rises to meet the resistance then remains stable as the muscle shortens.

Here’s your workout time calculation: 12 repetitions x 5 seconds = 1 minute.

One set takes 3 minutes. So your full-body workout takes 10-15 minutes, depending on how much rest you take in between the units. These are the two units combinations:

Unit 1


Equipment: None

How To:

1. Stand with feet hip-distance apart, toes pointed out slightly. 
2. Keeping the head in line with the tailbone, shift hips back, and bend at knees.
3. Lower down until thighs are parallel with the floor. 
4. Drive up through heels to return to standing. That’s one rep. 
5. Repeat 12 times.


Bodyweight Pull-Up

Equipment: A bar

How To:

  1. Grasp the bar with an overhand grip, keeping your arms extended hanging from the bar, about shoulder-width apart. 
  2. Pull up the body toward the bar by bending at the arms until your chin touches the bar. 
  3. Pause at the top and then, lower back down, controlling your movement. 
  4. Return to the starting position and repeat. That’s one rep.
  5. Repeat 12 times.
Bodyweight Pull-Up

Incline Push-Up

Equipment: Any surface higher than a floor 

How To:

  1. Stand in front of your bench, then squat or bend down and place both hands on the chosen surface in an elevated plank.
  2. Bend your arms to help you slowly lower your chest toward the bench. Straighten your arms to bring yourself back up into a straight line.
  3. Ensure that your core is engaged. That’s one rep.
  4. Repeat 12 times.
Incline Pushup

Unit 2


Equipment: A pair of dumbbells

How To:

  1. Stand with your feet in a neutral position, with a neutral spine and head straight.
  2. Hold a dumbbell in each hand with an overhand grip, holding them at arm’s length in front of your thighs. 
  3. Bending from the hips only, allow the dumbbells to run along the length of your thighs and halfway down your shins.
  4. Keep your lower back straight as you lower your upper body until you’re close to a 90-degree angle.
  5. Using only the muscles in your hips and pelvis, push your upper body back into the starting upright position. That’s one rep.
  6. Repeat 12 times.

Grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart


Dumbbell Bent Over Row

Equipment: A pair of dumbbells

How To:

  1. Stand with your legs shoulder-width apart and knees slightly bent.
  2. Hold a dumbbell in each hand, with your palms facing each other. 
  3. Bend over at a 45-degree angle (or more) and inhale.
  4. ​​Pull the dumbbells straight up, toward the sides of your chest, on an exhale, keeping your wrist stable.
  5. Lower the dumbbells with control to the starting position, as you inhale, keeping your lower back straight. That’s one rep.
  6. Repeat 12 times.
  7. Remain bent over until all repetitions are complete.
Dumbbell Bent Over Row

Dumbbell Shoulder Press

Equipment: A pair of dumbbells

How To:

  1. Hold the dumbbells by your shoulders with your palms facing forward and your elbows out to the sides and bent at a 90-degree angle. 
  2. Without leaning back, extend through your elbows to press the weights above your head. 
  3. Then slowly return to the starting position. That’s one rep.
  4. Repeat 12 times. 
Dumbbell Shoulder Press

Taking Notes

Taking notes is crucial if you want to maximize your results. So get your full body workout journal and take the following notes:

  1. The form for each exercise
  2. The load for each exercise
  3. The full-body workout time
  4. Score each exercise from 1 (easy) to 5 (hard).

Remember: when it comes to fitness results, consistency is key. And if you want to 10X your results, start with this 15-minute full-body workout and experience its super efficiency for yourself.

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Written by
Ronan Diego
Irina Yugay