Don’t underestimate the power of small changes. We may see some small improvements here and there, but if we want lasting and significant change, then big changes are needed.

Act smarter and see better results!

Do you want to know how you can make your body look the way it should? Do you want to lose those extra pounds but all you do is sit at home, play video games, and eat junk food? Do you have time for a 15-minutes workout that could change your life?

Tick yes for all of the above and lead your way to a healthy and fit lifestyle.

While the importance and speedy results of a fitness gym and professional trainer cannot be ruled out, we believe in small steps lead to bigger leaps. Start at home and soon you will find yourself looking for one of the best gyms in Karachi. For that, hit ATMOSPHERE

How do you plan a 15 minutes workout at home?

Start with a warmup

A warmup can make all the difference. It helps you prepare your body for the activity that’s about to come, and it helps you keep your heart rate up during an intense workout.

You can do a variety of different warmup exercises depending on what type of workout you’re doing and how long it’s going to last. For example, if you’re doing a low-impact workout like walking or yoga, you’ll want to do some joint-loosening exercises like yoga poses or partner stretches before starting your workout routine. If you’re doing an intense cardio workout like running or cycling, try doing some high-intensity moves or plyometrics like jump squats.

A good rule of thumb is to start with a thorough warmup followed by your main workout routine.

Believing that a home workout leaves you with almost no exercise equipment, we will stick to the simplest workout routine.


  • Complete all the mentioned exercises. Do them for one minute each.
  • Finish 2 rounds of these exercises with a short break in between.
  • Take a break for 1 minute and then finish off with the finisher pack.

Jumping Jacks

Begin standing upstanding with your arms by your sides. Hop the two legs out while raising the two arms over your head until your hands meet, similar to an applauding. Get back to a beginning situation with a leap. Keep doing this for one minute.

Squat to Curtsy Lunge

Stand with your feet somewhat more extensive than hip-width separated, toes marginally ended up, arms at your sides or before your chest. While engaging your core, lift your chest and straighten your back. Shift your weight into your heels, push your hips back, and curve your knees to bring them down into a squat. Pass through your heels to stand and crush your glutes at the top. Now, step your right foot corner to corner behind you and lower your right knee until it nearly contacts the floor. Your front knee ought to adapt to around 90 degrees. Shift your weight on your heels to stand up and get back to the beginning position. Keep doing this, rotating sides for crusty lunge each time, for 1 minute.

High Knees

Stand with your feet hip-width separated. Run in place, bringing your knees up toward your chest as high as could really be expected. Hold your hands before you to meet your knees.

Lift your chest, draw in your glutes and core, and land softly on the chunks of your feet.

Go on for 1 minute.

Push Up to shoulder tap

Begin with a high plank, keeping your shoulders straight over your wrists, hands shoulder-width separated, palms level, legs reached out behind you, and core and glutes locked in. Presently, twist your elbows and lower your body to the floor. You can drop to your knees however keep your core locked in. Apply pressure to the middle of your hands to stabilize your arms. Now, tap your right hand on your left side shoulder, and afterward your left hand to your right shoulder. Engage your core and glutes to keep your hips as still as possible so that they’re not swaying from side to side.

For a simpler take, have a go at distancing your legs somewhat more.

Keep, shifting back and forth between a push-up and two shoulder taps, for 1 minute.

Finisher: Broad Jump to Burpee

Begin with an upright position with your feet shoulder-width separated and arms by your sides. Twist your knees into a squat and hop forward, dropping in a squat.

Reach forward to put your hands on the floor, shoulder-width separated.

Kick your legs straight out behind you into a high plank while keeping your hands under your shoulders. Now, twist your elbows to bring your chest to the floor.

Push your body back up to a high board and hop your feet toward your hands so your lower body is in a squat. Get back to the beginning position.

Do this for 1 minute.


While going to the gym can be your best friend, treat a 15-minute home workout as your sibling. It will not be as good as your best friend, but; it will stick and improve you like a sibling.

Opening Hours

  • Male Mon – Sun: 7:00am to 10:00pm
  • Female Mon – Sat: 7:00am to 09:00pm
  • Female Sun: 10:00am to 05:00pm

Contact Info

Address: Al Nadi Al Burhani Academy, Old Queens Road, Karachi, Pakistan
Phone: +92 21 324 00201