Military Fitness Coach Shares a Brutal 15-Minute Bodyweight Workout

When you're in need of a quick workout and don't have any equipment available, you have to rely on yourself. And we quite literally mean you and your bodyweight. A common misconception is that bodyweight workouts are easy compared to the heavy weights you might throw around at the gym. But if you structure it right and keep the intensity high, you'll finish feeling like you got serious bang for your buck.

"This kind of workout is great for middle-aged men because it gets straight to the point," says Dan Fahey, a military fitness coach and founder of Gritty Soldier Fitness, who's known for putting together brutally effective workouts that challenge strength, endurance, and mental toughness.

"No equipment, no wasted time, no standing around between sets. In 15 minutes, you can build strength, get your heart rate up, burn fat, and actually be athletic again. Most guys are busy, beat up, and don't have 2 hours to spend in a gym. This removes all the typical excuses that derive from a typical middle-aged life."

The workout features six total rounds, each targeting a different area of the body. Every round includes four exercises. Perform each move for 30 seconds before immediately transitioning to the next exercise. Once you complete all four movements in the round, rest for 30 seconds before moving on to the next.

Full-Body Bodyweight Workout

Round 1: Lower-Body

How to Do Air Squats

1. Stand with feet shoulder-width apart and keep your chest up.
2. Push your hips back and bend your knees until thighs are parallel to the floor.
3. Drive through your heels to stand back up and squeeze your glutes at the top.

How to Do Split Squats

1. Step one foot forward and one foot back into a staggered stance.
2. Lower your back knee toward the floor while keeping your torso upright.
3. Push through your front heel to return to the starting position.
4. Perform for 30 seconds on one side and repeat on opposite leg.

How to Do Alternating Side Lunges

1. Stand tall with feet together and step one leg out to the side.
2. Bend the stepping knee while keeping the other leg straight and hips back.
3. Push back to center and repeat on the opposite side.

Round 2: Upper-Body Push

How to Do Pushups

1. Start in a high plank with hands slightly wider than shoulder-width.
2. Lower your chest toward the floor while keeping your body in a straight line.
3. Press through your palms to return to the starting position.

How to Do Pike Pushups

1. Begin in a downward dog position with hips lifted high.
2. Bend your elbows and lower the top of your head toward the floor.
3. Push through your hands to straighten your arms and return to start.

How to Do Plank Shoulder Taps

1. Start in a high plank with feet slightly wider than hips.
2. Lift one hand to tap the opposite shoulder while keeping hips steady.
3. Alternate sides while maintaining a tight core.

How to Do Tempo Pushups

1. Start in a strong high plank position.
2. Slowly lower your chest for 3–5 seconds before pausing briefly at the bottom.
3. Push back up with control to complete the rep.

Related: The Centuries-Old Hindu Pushup That Undoes the Damage of Sitting All Day

Round 3: Core

How to Do Legs Up Crunches

1. Lie on your back with legs extended straight up toward the ceiling.
2. Lift your shoulders off the floor by crunching your upper body upward.
3. Lower slowly and repeat.

How to Do Russian Twists

1. Sit on the floor with knees bent and lean your torso back slightly.
2. Rotate your torso to one side, then the other, while keeping your core tight.
3. Keep your chest lifted throughout the movement.

How to Do Lying Leg Lifts

1. Lie flat on your back with legs extended and hands by your sides.
2. Raise your legs toward the ceiling while keeping them straight.
3. Slowly lower them back down without arching your lower back.

How to Do Forearm Plank

1. Place your forearms on the floor with elbows under shoulders.
2. Extend your legs behind you and keep your body in a straight line.
3. Brace your core and hold the position without letting hips sag.

Round 4: Posterior Chain

How to Do Glute Bridges

1. Lie on your back with knees bent and feet flat on the floor.
2. Drive through your heels to lift your hips toward the ceiling.
3. Squeeze your glutes at the top before lowering back down.

How to Do Single-Leg Glute Bridge

1. Lie on your back with one foot planted and the other leg extended.
2. Push through the planted heel to raise your hips off the floor.
3. Lower with control and repeat before switching legs.

How to Do Glute Bridge Holds

1. Get into the top position of a glute bridge with hips elevated.
2. Keep your core tight and glutes squeezed throughout the hold.
3. Maintain a straight line from shoulders to knees.

Round 5: Upper Body Pull

How to Do Supermans

1. Lie face down with arms and legs fully extended.
2. Lift your arms, chest, and legs off the floor at the same time.
3. Pause briefly at the top before lowering back down.

How to Do Y-Lifts

1. Lie face down with arms extended overhead in a "Y" shape.
2. Lift your arms off the floor while squeezing your upper back muscles.
3. Lower slowly with control.

How to Do Reverse Snow Angels

1. Lie face down with arms by your sides and palms facing down.
2. Lift your chest slightly and sweep your arms overhead in a wide arc.
3. Reverse the motion back to the starting position.

How to Do I-Lifts

1. Lie face down with arms extended straight overhead.
2. Raise your arms off the floor while keeping them aligned with your body.
3. Slowly lower back down and repeat.

Round 6: Full-Body Finisher

How to Do Burpees

1. Start standing, then squat down and place your hands on the floor.
2. Jump your feet back into a plank and perform a pushup if desired.
3. Jump your feet forward and explode upward into a jump.

How to Do Mountain Climbers

1. Start in a high plank position with hands under shoulders.
2. Drive one knee toward your chest, then quickly switch legs.
3. Continue alternating at a fast, controlled pace.

How to Do Flutter Kicks

1. Lie on your back with legs extended and hands under your hips.
2. Lift your legs slightly off the floor and alternate kicking them up and down.
3. Keep your core tight and lower back pressed into the floor.

How to Do Squat Jumps

1. Lower into a squat with feet shoulder-width apart.
2. Explosively jump upward as high as possible.
3. Land softly and immediately lower into the next squat.

Related: A Veteran Fitness Coach Shares the Military-Style Workout That Builds Muscle and Sheds Fat For Men Over 40

This story was originally published by Men's Journal on May 15, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.

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This story was originally published May 15, 2026 at 7:56 AM.