Forget dumbbells – Build full-body strength with this 15-minute bodyweight workout

Jump, lunge and side-step your body in shape for the new year!

Full length of young woman practicing squats in living room. Woman is exercising while watching online classes. She is at home.
(Image credit: Getty Images)

As we said many times before, getting fit doesn't have to cost much. In fact, it doesn't have to cost anything; observe this 15-minute NFL-inspired workout that'll see you jump, lunge, quick step and pick your knees up in quick succession to help prevent injury, improve muscle strength and increase explosiveness. But enough waffling; let Alo Moves Instructor Louis Chandler show you how to train like a pro using bodyweight-only exercises!

Alo Moves instructor Louis Chandler doing a workout
Louis Chandler

Louis Chandler is a personal trainer who is a firm believer in not only the physical benefits of training but also the mental. He has worked with some of the top athletes, models, and actors in L.A. and incorporates a mix of strength training, HIIT, and cardio workouts with his clients’ regimens as well as his own.

Originally intended as a 15-minute NFL-inspired training session, the head trainer at the Alo Wellness Club, Louis Chandler, will teach you the key techniques he’s used to train professional and D1 athletes to get them ready for the season. Louis’ workout will touch on the 4 main focus areas to help get your body in shape for game time. Ready to get going? Play the video below, and let's do this!

15-minute NFL-inspired home workout by Louis Chandler

If you like this, make sure to check out the other T3-exclusive workouts from Alo Moves, including this quick Pilates workout targeting the glutes or this 15-minute workout that reduces back pain and improves hip mobility. And while we have you, especially if you're interested in cheap home gym equipment, have a look at our best fitness roundup for all the latest Black Friday deals on treadmills, exercise bikes, wearables, workout headphones and more!

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.