Forget running – Try this 8-min beginner full-body workout to lose belly fat instead

Haven't got the time but want to move your body? Try this quick, no-repeat bodyweight workout for size

Beautiful Energetic Fitness Girl Doing Mountain Climber Exercises. She is Doing a Workout in a Fenced Outdoor Basketball Court. Evening Shot After Rain in a Residential Neighborhood Area.
(Image credit: Getty Images)

People love full-body workouts – very rightly so. They can burn a ton of calories, help move all your limbs, and make you feel pleasantly exhausted. And this feeling isn't exclusive to the best full-body workout; as long as most of your muscles are at work, you'll be able to reap the benefits of resistance training, such as improved body composition – a.k.a. gains – and even enhanced cardiorespiratory fitness.

Better still, this is a bodyweight workout, so you won't need any home gym equipment apart from some workout shoes, maybe, but even those are optional. Despite the minimal gear, bodyweight workouts have several benefits, including scalability (you can make them as hard/long/complicated as you want), effectiveness (for example, push-ups have been proven to be as effective in building chest muscles as bench pressing) and the fact that it builds 'functional' strength (as opposed to bulk).

In the above video, trainer, physical therapist and ripped six-pack abs owner Jaeho walks us through an 8-minute full-body workout for beginners inspired by Tabata exercises. There are two rounds, each consisting of six exercises. Each of the six moves is performed for 30 seconds, with a 10-second rest in between. Have at least 30-60 seconds rest between rounds. Jaeho recommends three to four rounds, but feel free to do as many as you feel comfortable with. The exercises featured in this workout are:

  • Slow squats
  • Oblique crunch
  • Knee push-up
  • Hip bridge (also known as glute bridge)
  • Plank
  • Prone Y exercise (similar to Superman)
  • Rest (30-60 seconds)
  • Split squats
  • Slow mountain climber
  • Plank up and down
  • Bent-knee glute kickback
  • Leg stretch
  • Prone T exercise

That's it! Jaeho does the whole workout on the floor, but if you prefer not to have your bare chest exposed to the cold stone of your living room, we recommend using an exercise mat (you'll find plenty of suitable options on our best yoga mat guide). If you like quick workouts, you must try this 3-exercise ab workout, which lasts only 10 minutes, or this T3-exclusive 15-minute bodyweight strength workout. Alternatively, check out this 20-minute knee-friendly leg workout to build muscles in a joint-friendly way.

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.