You don't need weights to build muscle—use this 30-minute strength workout instead

Train every muscle group in minutes with this no-weights and no-jumping high-intensity routine

Woman holding a squat position
(Image credit: Getty Images)

Exercising and getting fit at home doesn't have to involve countless amounts of gym equipment or noise. With an equipment-free high-intensity workout, you can build strength and boost your metabolism in as little as 30 minutes. 

Take this apartment-friendly full-body workout from workout instructor Maddie Lymburner (Mad Fit) as an example. You'll train every muscle group without using kettlebells or other weights. Plus, there are no jumping movements, either. 

This makes it ideal if you're looking for a routine that won't disturb the neighbors or need a low-impact session that's easier on your joints. This doesn't make it less effective, as it's still a great example of a high-intensity resistance training (HIRT) routine. 

Across the 30-minute routine, you'll do a mixture of compound exercises to work your whole body without weights. It can be worth rolling out a yoga mat for extra support if you've got one, but it's not essential. 

The session is split into sets of two moves. You'll do the first exercise for 45 seconds, followed by a 15-second rest, then the same for the second move. Once you've done two rounds of the set, you'll switch to two different exercises. 

Watch MadFit's 30-minute full-body workout

From squats and lunges to glute bridges and push-ups, Lymburner guides you through each exercise in this workout, explaining and performing the move before expecting you to try it. So don't worry if you're new to some of these moves. 

Throughout the routine, Lymburner suggests you really think about squeezing and engaging each muscle you are working, paying close attention to the mind-muscle connection. This will help to increase your muscle activation and help you get the most from your training.

But that's not the only reason this interval training session is so effective. It's also loaded with a range of compound exercises. These time-efficient moves (squats, push-ups, and lunges) help you target several muscle groups simultaneously. 

And this high-intensity type of training keeps your heart rate high throughout. This helps you burn more energy during your workout, and it also boosts your metabolism in the long term for all-day fat-burning results. 

If your goal is to drop pounds, then it's worth alternating MadFit's strength routine with a high-intensity HIIT workout for fat loss, which also requires no equipment, so you can build muscle, develop your core, and lose weight sustainably wherever you are. 

Becks Shepherd

Becks is a freelance journalist and writer with more than 7 years of experience in the field. She writes health and lifestyle content for a range of titles including Live Science, Top Ten Reviews, Tom’s Guide, Stylist, The Independent, and more. She also ghostwrites for a number of Physiotherapists and Osteopaths. 

Health has been a big part of Becks’ lifestyle since time began. When she’s not writing about the topic of health, she’s in the gym learning new compound exercises. And when she’s not in the gym, she’s most probably reading.