15 min tiktok dance party workout full body no equipment

Here's a 15-minute TikTok-style dance party workout that targets your full body and requires no equipment:

Warm-up (1 minute)

• Jumping jacks: 30 seconds
• High knees: 30 seconds

Segment 1: Upper Body (3 minutes)

• "Wiggle" dance: 30 seconds (move your arms and hips to the beat)
• Arm circles: 30 seconds (hold your arms straight out to the sides and make small circles)
• Chest pop: 30 seconds (pop your chest out and up, then back down)
• Repeat the "Wiggle" dance: 30 seconds

Segment 2: Lower Body (3 minutes)

• Squat dance: 30 seconds (squat down and swing your arms up and down)
• Calf raises: 30 seconds (stand with your feet hip-width apart and raise up onto your toes)
• Glute bridges: 30 seconds (lie on your back with your knees bent and feet flat, then lift your hips up towards the ceiling)
• Repeat the squat dance: 30 seconds

Segment 3: Core (3 minutes)

• Plank dance: 30 seconds (hold a plank position and move your arms and legs to the beat)
• Bicycle crunches: 30 seconds (lie on your back with your hands behind your head and alternate bringing your knees towards your chest)
• Russian twists: 30 seconds (sit on the floor with your knees bent and feet flat, then twist your torso from side to side)
• Repeat the plank dance: 30 seconds

Segment 4: Cardio (4 minutes)

• Jumping jacks: 30 seconds
• Running in place: 30 seconds
• High knees: 30 seconds
• Burpees: 30 seconds (start in a squat position, then kick your feet back into a plank position, do a push-up, and quickly return your feet to the squat position)

Cool-down (1 minute)

• Static lunges: 30 seconds per leg (stand with your feet hip-width apart and bend one knee, keeping your foot behind you)
• Leg raises: 30 seconds (lie on your back with your arms extended overhead and raise one leg towards the ceiling, then lower it back down and repeat with the other leg)

Remember to listen to your body and only do what feels comfortable and safe. You can always modify the moves to suit your fitness level and style. Have fun and get moving!