6 moves, 15 minutes and this bodyweight workout for a full-body pump

No bands or weights needed. You’re welcome!

Woman doing bodyweight workout
(Image credit: Getty)

 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.

Bryony Firth-Bernard
Staff Writer, Active

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.