Whether it’s trying to get a bigger butt, grow your arms or improve your overall fitness levels— we all have our own personal goals we want to achieve when it comes to fitness. But if you find yourself struggling to find enough hours in the day to actually exercise, then this 6-move full-body workout, which takes less than 15 minutes, is exactly what you need. Better still? It requires zero fitness equipment whatsoever.
Full-body workouts are brilliant if you’re someone who’s regularly pushed for time when it comes to exercising. Why? Because they work multiple muscle groups at the same time and (most of the time) they’re usually shorter, as many of them can fall under high-intensity interval training (HIIT). When it comes to just using your bodyweight for the exercises, there are plenty of benefits too. Nike says bodyweight exercises are brilliant for beginners, help to build muscle and can be done anywhere, at any time.
This workout consists of 6 moves and it’s got everything covered— your legs, core and arms. You’ll do two exercises for each area and each move will require you to do either 10 or 20 reps (remember, when you’re just using your bodyweight you can do more reps). Here’s what you’ll be doing:
- Lateral lunge (20 reps)
- Double pulse squat (10 reps)
- Shoulder taps (20 reps)
- Push-ups, can be done on your knees (10 reps)
- Side plank and crunch (20 reps per side)
- Bent-leg sit up (10 reps)
You will complete the workout for three rounds and it can be done anywhere, at home, in the park, you name it. If you do it at home, then use an exercise mat. If you do have a little more time on your hands, then why not give this 9-move bodyweight workout a go, or this 20 minute bodyweight workout is ideal if you’re looking to grow muscle.
-
Burn fat and build muscle all over with a single dumbbell and these four exercises -
Forget the treadmill – this bodyweight bench workout is the perfect calorie crusherIt's short and sweet, but very sweaty
-
You only need this 30-minute dumbbell workout to build functional full-body muscleStrapped for time? This short snappy session has you covered
-
Three core moves ‘everyone should be doing’ according to a fitness coachAnd it’s not the plank…or sit-ups
-
This no-nonsense dumbbell workout builds stronger quads, calves and glutes in 30 minutesThere's no reason to spend hours in the gym when there's workouts like this one
-
4 simple methods to turn your walk into a walking workout, according to a personal trainerTurn your lunch-time plod into a health-boosting stroll without running
-
Sore lower back after running? A physio says these three exercises can helpIf you’re prone to back aches after a run, give these a try!
-
Three ‘non-negotiable’ exercises for stronger, healthy knees, according to an expertThought leg day was out of the question? Think again!
