{"id":16493,"date":"2014-12-18T10:15:06","date_gmt":"2014-12-18T15:15:06","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=16493"},"modified":"2021-05-14T09:41:54","modified_gmt":"2021-05-14T13:41:54","slug":"essential-bodyweight-exercises-video","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/essential-bodyweight-exercises-video\/","title":{"rendered":"5 Essential Bodyweight Exercises for a 15-Minute Workout [VIDEO]"},"content":{"rendered":"<p>Ditch the <a href=\"https:\/\/store.dailyburn.com\/collections\/equipment\/products\/cap-hex-dumbbell?partner=life&amp;mtype=5&amp;ldate=12182014&amp;grp=fitness&amp;crtv=cody-essential-bodyweight-exercises-video&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=cody-essential-bodyweight-exercises-video&amp;utm_content=heart-pumping_intro\" target=\"_blank\" rel=\"noopener\">dumbbells<\/a> and still <a href=\"https:\/\/dailyburn.com\/life\/fitness\/how-to-gain-muscle-strength-progressions\/\" target=\"_blank\" rel=\"noopener\">build strength<\/a>? Yes, it\u2019s possible! The right bodyweight exercises can work your <a href=\"https:\/\/dailyburn.com\/life\/fitness\/never-skip-leg-day\/\" target=\"_blank\" rel=\"noopener\">legs<\/a>, glutes, back, chest and core in just 30 minutes or less. In addition to conditioning your upper and lower body, you\u2019ll increase your endurance with moves that get your <a href=\"https:\/\/store.dailyburn.com\/products\/dailyburn-heartrate-monitor?partner=life&amp;mtype=5&amp;ldate=12182014&amp;grp=fitness&amp;crtv=cody-essential-bodyweight-exercises-video&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=cody-essential-bodyweight-exercises-video&amp;utm_content=heart-pumping_intro\" target=\"_blank\" rel=\"noopener\">heart pumping<\/a>, too. So if you\u2019re short on space, time or <a href=\"https:\/\/store.dailyburn.com\/collections\/equipment\/products?partner=life&amp;mtype=5&amp;ldate=12182014&amp;grp=fitness&amp;crtv=cody-essential-bodyweight-exercises-video&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=cody-essential-bodyweight-exercises-video&amp;utm_content=equipment_intro\" target=\"_blank\" rel=\"noopener\">equipment,<\/a> check out DailyBurn trainer Cody Storey\u2019s five bodyweight moves in the video below. And for an all-out effort, try it back-to-back with this&nbsp;<a href=\"https:\/\/dailyburn.com\/life\/2013\/07\/31\/fat-burning-bodyweight-exercises\/?partner=huff&amp;utm_source=huff&amp;utm_medium=life\" target=\"_blank\" rel=\"noopener\">fat-burning workout<\/a>&nbsp;to target trouble spots from all angles. Get ready to get low!<\/p>\n<p><strong>RELATED: <\/strong><a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-crossfit-workouts\/\" target=\"_blank\" rel=\"noopener\">5 CrossFit Workouts That Will Kick Your Butt<\/a><\/p>\n<p><iframe src=\"\/\/www.youtube.com\/embed\/30bEwGHlNok\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3>The 15-Minute Bodyweight Workout<\/h3>\n<p>Jog in place (or do&nbsp;jumping jacks or jump rope) for one minute to warm up your muscles. Then, complete exercises one through five for 30 seconds each, and rest for 30 seconds at the end of each round. See if you can hang for five rounds total \u2014 that\u2019s just 15 minutes of work!<\/p>\n<p><i>To try the complete&nbsp;bodyweight workout series with Cody or Bob Harper, free for 30 days, visit <\/i><a href=\"https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12182014&amp;grp=fitness&amp;crtv=cody-essential-bodyweight-exercises-video&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=cody-essential-bodyweight-exercises-video\" target=\"_blank\" rel=\"noopener\"><i>DailyBurn.com<\/i><\/a><i>.&nbsp;<\/i><\/p>\n<p><em>Originally posted November 13, 2013. Updated December 2014.&nbsp;<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Work your legs, glutes, back, chest and more with DailyBurn trainer Cody Storey\u2019s simple but effective 15-minute bodyweight workout. <\/p>\n","protected":false},"author":10,"featured_media":22261,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,301],"tags":[32,289,76,83,281,341,343,96,100],"class_list":["post-16493","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-workouts","tag-bodyweight","tag-exercise","tag-personal-trainer","tag-resistance-training","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-post-format-video","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/16493","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=16493"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/16493\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/22261"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=16493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=16493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=16493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}