This Four-Move, No-equipment Full Body Workout Builds Core Strength and Muscle All Over in 7 Minutes

Full body workout
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Become your strongest and leanest in less than 7 minutes a day with this 4-move full-body workout.

When your week is cramped but you want to get a workout in to work your core, arms, back, and all over? Here is your guide to the ultimate full-body workout to build an ever-so-muscular body.

It’s packed with time-saving exercises that are proven to build muscle, and shred your body with no equipment.

The workout consists of just 4 moves. Each move activates its primary target muscle and also contracts other body parts. This is to ensure your workout brings the max results in the shortest time.

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Four-Move Full Body Workout

Four-Move Full Body Workout

Burpees

Burpees

Burpees are almost universally hated by exercisers. This movement is exhausting, no matter who you are. Best of all, burpees provide a way to get both muscular endurance and a cardiovascular workout in a very small amount of space.

How to Perform

  • Start in standing.
  • As quickly as you can, drop into the “up” portion of a push-up position.
  • Next, jump your legs forward and return to standing.
  • Perform as many burpees as you can in the span of one minute. Then take a break for 30 seconds and repeat for 5 rounds.
  • Perform this workout 2-3 times per week.

Bodyweight Inverted Rows

Bodyweight Rows
Source: Workoutlabs.com

Much like pullups, bodyweight rows are often considered a very difficult exercise. This movement requires tons of shoulder and core stability. It will challenge you in many ways and there are various ways to progress the exercise as needed.

Parameters: Perform 3-5 sets of 10-15 repetitions per session, aiming for fatigue within this rep range. Rest for 30-60 seconds between sets and exercises.

How to Perform

  • Adjust your pullup bar, or select a spot where you can grasp the bar with both hands while lying on your back.
  • Pull yourself upward, aiming to contact your chest to the bar.
  • Slowly lower yourself back down to the starting position, hovering just a bit above the floor to maintain tension.
  • Repeat for the desired number of repetitions.

Lunges

Isometric Lunges

Lunges are a fantastic lower-body strengthening exercise. But they differ from other exercises in that they also help to increase balance. 

Furthermore, lunges emphasize single-leg strength and stability. This leads to fewer asymmetries across the lower body. It’ll also lead to a lower chance of falling or developing balance issues later in life.

Parameters: Perform 3-5 sets of 10-15 repetitions per session, aiming for fatigue within this rep range. Rest for 30-60 seconds between sets and exercises.

How to Perform:

  • Place your right leg a few feet in front of your left.
  • Slowly lower your left knee down towards the ground by bending your right knee.
  • With your left knee hovering slightly above the ground, hold this position for 15 seconds before standing back up.
  • Repeat for the desired number of reps and then switch to the left leg.

Planks

Planks bodyweight workout

Isometric exercises, such as planks, are awesome for weight loss and strength gains. By slowly increasing your hold time on planks, you’ll slowly but surely increase your strength and endurance.

How to Perform

  • Start on your forearms and toes, with your back flat as a board.
  • Ensure that your spine is completely straight and not bending upward or downward.
  • Hold this position for as long as you can (aim for 30 seconds to start) and perform 3 sets per day, 2-3 times per week.

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Bennett Richardson, DPT, PT, CSCS
Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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