Ditch the weights with this effective no-equipment full-body workout

When I’m short on time but want to build full-body strength, I love doing workouts that focus on compound moves.

These efficient exercises target multiple muscle groups and raise your heart rate, too.

Below is an example of the compound exercise routine I like doing on busy days.

It only has six moves and doesn’t require any kind of equipment.

You can make it harder by increasing the number of repetitions or adding a weight. Or scale it back by doing fewer repetitions and taking longer rest breaks.

How to do the workout

There are six moves in the routine. Aim for 10 repetitions of each move, or 10 on each side if appropriate, and do three rounds in total. Rest as needed.

Beginners might want to take 20-30 seconds between each exercise, but if you’re up for a challenge try doing them back to back and only rest between rounds.

The moves are:

1. Squat step back to plank
2. Sumo squat pulse
3. Donkey kick pulses
4. In and out high plank
5. Plank shoulder taps and pushbacks
6. Bird dog zipper toe taps

1. Squat step back to plank

Sets: 3 Reps: 10

• Stand with your feet hip-width apart.
• Keeping your chest upright, push your butt back and bend your knees to lower into a squat.
• When your thighs are parallel to the floor (or lower, if you have the mobility) pause for two seconds then push through your heels and squeeze your glutes to stand back up.
• Next, hinge forward with a slight bend in your knees and place your hands on the floor.
• Step your feet back into plank position. Your body should form a straight line from your shoulders to your heels.
• Walk the feet back to the hands then stand up straight. That’s one repetition.

2. Sumo squat pulse

Sets: 3 Reps: 10

• Start with legs shoulder-with apart with toes pointing out at 45°.
• Push your butt back and bend your knees, keeping them pointing in the same direction as your toes as you lower the body down. Keep your chest up and don’t lean forward.
• When your thighs are parallel to the floor, hold that position then pulse up and down in tiny micro movements.
• Do this for 10 repetitions then drive through the heels and squeeze the glutes as you rise up back to standing.

3. Donkey kick pulses

Sets: 3 Reps: 10 each side

• Start on your hands and knees, with knees hip width apart and hands under your shoulders
• Begin to lift your right leg up while keeping it bent. Your heel should be facing the ceiling.
• When your thigh is parallel to the floor, push your heel towards the ceiling twice.
• Swap sides and repeat the move on the other leg. That’s one repetition.

4. In and out high plank

Sets: 3 Reps: 10

• Start in a high plank position with shoulders over wrists. Your feet should be slightly wider apart than your hips to help with stability.
• Lift your right hand and move it slightly further to the right. Do the same with your left hand. Try to keep your body still while you this.
• Return your hands to the starting position. That’s one repetition.

5. Plank shoulder taps and pushbacks

Sets: 3 Reps: 10

• Start in a high plank position with shoulders above wrists. Your feet should be slightly wider apart than your hips to help with stability.
• Take your right hand off the mat and tap your left shoulder.
• Put the right hand back down, then take your left hand off the mat and tap your right shoulder.
• Put your left hand back down on the mat.
• Staying on your toes and keeping your arms straight, bend your knees and push your butt back and down so that it rests on top of your heels.
• Return to your high plank position.

6. Bird dog zipper toe taps

Sets: 3 Reps: 10

• Start on your hands and knees with your shoulders over your wrists and hips over your knees.
• Brace the core as you extend your right arm in front and extend the left leg behind you. Your arm and leg should be in a straight line while keeping your hips and shoulders parallel to the floor.
• Bring the elbow and knee of the extended right arm and left leg toward each other to touch under the torso. Then extend the arm and leg again.
• While holding this extended position, tap the toe on the floor. That’s one repetition.
• Repeat this move on the same arm and leg 10 times then swap sides.