Swap traditional weight training for a potent, equipment-free full-body exercise routine instead.
In a time crunch but seeking comprehensive strength training, consider workouts that emphasize compound movements. These efficient exercises not only target multiple muscle groups, but also elevate heart rate. Below is a six-move routine without the need for equipment, perfect for busy days. The intensity can be adjusted by modifying the number of repetitions or including a weight.
Conducting the Workout
This workout consists of six moves, aiming for 10 repetitions of each or 10 repetitions on each side if appropriate. Complete three rounds in total, resting as needed. Novices may choose to rest for 20-30 seconds between each exercise, while those seeking a challenge can perform the exercises back-to-back and rest solely between rounds.
The moves are:
- Squat Step Back to Plank
- Instructions:
- Stand with your feet shoulder-width apart.
- With an upright chest, push your hips back and bend your knees to lower into a squat.
- Pause when thighs are parallel to the floor (or lower, if mobility allows) before pushing through your heels and contracting your glutes to stand back up.
- Next, hinge forward slightly with knees bent, placing your hands on the floor.
- Step your feet back into plank position, ensuring your body forms a straight line from shoulders to heels.
- Return your feet to the starting position, then stand up straight. This completes one repetition.
- Instructions:
- Sumo Squat Pulse
- Instructions:
- Start with feet shoulder-width apart, toes pointing outwards at 45 degrees.
- Push your hips back and bend your knees, maintaining their outward direction as you lower your body.
- When thighs are parallel to the floor, maintain the position and execute tiny micro movements to pulse up and down.
- Rise back to standing by driving through your heels and contracting your glutes.
- Instructions:
- Donkey Kick Pulses
- Instructions:
- Start on your hands and knees, with knees hip-width apart and hands under your shoulders.
- Begin to lift your right leg while keeping it bent, heel facing the ceiling.
- When your thigh is parallel to the floor, perform two upward pushes with your heel.
- Repeat on the left leg. This completes one repetition.
- Instructions:
- In and Out High Plank
- Instructions:
- Start in a high plank position with your shoulders above your wrists and your feet slightly wider than your hips for stability.
- Lift your right hand and move it to the right, followed by your left hand. Try to keep your body still during this movement.
- Return your hands to the starting position. One repetition is completed.
- Instructions:
- Plank Shoulder Taps and Pushbacks
- Instructions:
- Begin in a high plank position with your shoulders above your wrists and your feet slightly wider than your hips for stability.
- Place your right hand on your left shoulder.
- Return your right hand to the starting position, then place your left hand on your right shoulder.
- Move your arms back, bending your knees and pushing your hips back to rest on your heels.
- Return to the high plank position.
- Instructions:
- Bird Dog Zipper Toe Taps
- Instructions:
- Begin on your hands and knees with your shoulders over your wrists and hips over your knees.
- Engage your core as you extend your right arm and left leg, keeping them aligned and parallel to the floor.
- Bring the elbow and knee of the extended right arm and left leg towards each other under your torso.
- Continue this movement before taping the toe on the ground.
- Repeat for the other arm and leg.
- Instructions:
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This workout, consisting of six moves called Squat Step Back to Plank, Sumo Squat Pulse, Donkey Kick Pulses, In and Out High Plank, Plank Shoulder Taps and Pushbacks, and Bird Dog Zipper Toe Taps, can improve both fitness and health-and-wellness by targeting multiple muscle groups and elevating heart rate. By following the science of effective workouts and exercise, this routine offers a comprehensive strength training solution without the need for equipment, making it suitable for busy individuals looking to improve their fitness-and-exercise regimen.
