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 circuit workout. 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 rest for 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 pulse
4. In and out high plank
5. Plank shoulder tap and pushback
6. Bird dog zipper toe tap

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.
• 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 a plank position. Your body should form a straight line from your shoulders to your heels.
• Step your feet back to your hands then stand up straight. That’s one repetition.

2. Sumo squat pulse

Sets: 3 Reps: 10

• Stand with your feet shoulder-width apart, toes pointing out at 45°.
• Push your butt back and bend your knees, keeping your knees pointing in the same direction as your toes as you lower. 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 your heels and squeeze your glutes as you rise up back to standing.

3. Donkey kick pulse

Sets: 3 Reps: 10 each side

• Start on your hands and knees, with your knees hip-width apart and your hands under your shoulders
• Lift your right leg behind you while keeping the knee bent. The sole of your shoe should face 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. Continue, alternating sides with each rep.

4. In and out high plank

Sets: 3 Reps: 10

• Start in a high plank position with your shoulders over your 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 do this.
• One at a time, return your hands to the starting position. That’s one repetition.

5. Plank shoulder tap and pushback

Sets: 3 Reps: 10

• Start in a high plank position with your shoulders above wrists. Your feet should be slightly wider than hip-width apart to help with stability.
• Tap your left shoulder with your right hand, then return to the high plank position.
• Tap your right shoulder with your left hand, then return to the high plank position.
• 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. That’s one rep.

6. Bird dog zipper toe tap

Sets: 3 Reps: 10

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

I tried it

Alice Porter

I tend to train at the gym using free weights like dumbbells and barbells, as well as doing Pilates at a reformer studio. However, when I’m busy, I spend what little time I have on exercising at home instead of going to the gym.

This routine was an ideal home workout because it got my heart rate up and it also activated muscles across my entire body.

Starting with the squat step back to plank got my pulse racing and mobilized my entire body. It prepared me for the sumo squats that really challenged my lower-body muscles—I felt the burn! Programming 10 pulses instead of 10 reps was a great way to challenge me in less time, as my muscles were constantly engaged.

There are a few different exercises done from a high plank position in this workout, which means it’s great for building strength in your shoulders and core. These are two areas that I always try to prioritise in my workouts, because I find that I use these muscles a lot in my day-to-day life.

I was impressed by how well the bird dog and donkey kick exercises tested my glutes, especially given that I mostly use gym machines or other exercise equipment to isolate these muscles.

Overall, I was pleased with just how much I was able to get out of this workout, especially given that there was no equipment needed and it took less than 20 minutes. I’ll definitely come back to it when I’m short on time in the future and I’d recommend it to anyone who is looking for an effective full-body workout.