You only need this four-move, no-jump workout to build full-body strength

Great for beginners: it only takes 15 minutes and you won’t need any equipment

Woman doing glute bridge
(Image credit: Getty Images)

This workout may not leave you with strength and muscles like Arnie’s, but it will develop base strength across your entire body and teach you how to master compound exercises. There’s no jumping involved either, so it’s ideal if you suffer from achy joints, or live in an apartment. Just grab an exercise mat, put on your best workout shoes and get ready for 15 minutes of work – hardly anything! 

Bodyweight workouts are a form of strength training and an excellent option for beginners, as they boast a ton of benefits. Not only has research shown they can build muscle, but they can be done anywhere (at any time) as they require no equipment. They're a great starting point before moving onto resistance bands or free weights, like a pair of dumbbells, as you can learn how to nail fundamental movements, with good form and a considerably lower risk of injury.

This workout is made up of four compound exercises (movements that work multiple muscles in the body), which are also great for elevating your heart rate. You'll do each exercise one after the other, with no rest in between, then once you've finished them all, rest for 30 seconds, before repeating the workout two more times. Don't rush through these movements, do them slowly and controlled. Here's your exercises:

  • Sumo squat - 12 reps
  • Glute bridge walk out - 15 reps
  • Push-ups from knees - 20 reps
  • Opposite elbow to opposite knee crunches - 30 seconds reps

We have plenty more bodyweight workouts on T3 for you to try next, like this speedy four-move upper body workout or this five-move lower body workout from Arnold Schwarzenegger himself. If, however, you feel like you are ready to move onto weighted workouts, give this beginner full-body workout a go, that uses a pair of dumbbells.

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.