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This 4-move ladder workout builds muscle and strength all over — without weights

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This four-move bodyweight workout builds muscle, strength, and endurance in less than 15 minutes. You only need your exercise mat and some motivation to get it done, and it can slot into your day without spending hours in the gym. 

Suitable for beginners and advanced exercisers, the ladder workout adopts an AMRAP style, meaning you’ll perform ‘As Many Rounds As Possible.’ It’s a slow burner designed to target major muscle groups, test muscle endurance, and build strength. You’ll also burn calories and increase your heart rate with the addition of endurance exercises, but the focus should be performing full range of motion and good form. 

I originally designed this bodyweight workout as a full-body finisher for leg-day or upper-body programs — like this upper-body dumbbell workout — because it could fatigue muscles using a “burn-out set” at the end of your routine. Still, it can act as a quick and effective workout for hotel rooms or home workouts and be increased to a 10, 15, or even 20-minute workout if you’re up for it.  

a photo of a man doing a bodyweight squat

(Image credit: Shutterstock)

I categorize it as another functional bodyweight workout, joining the ranks of popular fitness regimes like this 10-minute bodyweight workout and a top dumbbell full-body workout. It helps to improve stability and mobility through four compound moves (a move that hits multiple muscles and joints) which can be scaled depending on your experience. 

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