Want the biggest results in the shortest time? Skip the fancy gear and focus on smart, powerful moves. Exercises like deadlifts, squats, and pull-ups work multiple muscles at once—glutes, core, hamstrings, and more—giving you more results for less effort. Moves like the trap bar deadlift and bench press are unbeatable for building serious strength and muscle.
Add in bodyweight staples like push-ups (and yes, even burpees if you dare) to boost endurance and mobility without needing a gym. The secret? Compound exercises that fire up several muscles at the same time—so you burn more calories, build more strength, and get more done in less time. All you need is the right moves and a few minutes to transform your body.
1. Squats
- Begin in an upright standing position with your feet wider than hip-width apart and your toes pointing slightly outward.
- Engage your core, hinge from your hips, and bend your knees to lower your buttocks downward.
- Keep your knees behind your toes and do not let your knees fall inward.
- Hold this position for several deep belly breaths, in through your nose, out through your mouth.
- Press from your heels to return to the starting position and repeat the movement.
Targets: Quads, glutes, hamstring, core
Why it’s great: Builds lower-body strength and improves mobility
- Engages your abs, obliques, and lower back, especially when lifting heavier weights.
- Improves posture and stability, which supports performance and injury prevention.
2. Deadlifts
- Begin in an upright standing position with your feet hip-width apart and arms resting at your sides, maintaining good alignment with your head, shoulders, hips, and legs.
- Engage your core.
- With a slight bend in your knees, hinge at your hips and lower your upper body forward, keeping your back flat and spine neutral.
- Allow your arms to hang naturally toward the floor as you feel a gentle stretch through the back of your legs.
- Pause briefly at the bottom, then press through your heels and contract your glutes to return to the starting position.
- Repeat the movement 3-5 times, focusing on slow and controlled motion throughout.
- Breathe in as you lower, and exhale as you rise.
Targets: Hamstrings, glute, back, core, grip
Why it’s great: One of the best total-body strength exercises
Essential for athletes and older adults to maintain posture, stability, and power.
3. Knee Push-Ups
- Begin in a 4-point position with your hands directly beneath your shoulders and your knees under your hips.
- Walk your hands slightly forward and shift your body so that a straight line forms from your head to your knees.
- Engage your core and tighten your glutes.
- Slowly bend both elbows, keeping them close to your body, and lower your chest toward the floor in a controlled motion.
- Avoid letting your back sag or your head drop. Push through your palms to straighten your arms and return to the starting position.
- Repeat the movement 3-5 times, while maintaining proper form.
- Breathe in as you lower, and exhale as you push up.
Targets: Chests, shoulders, triceps, core
Why it’s great: A foundational move for upper-body and core strength.
4. Glute Bridges
- Lie on your back on the floor with your knees bent and feet flat on the floor.
- Keep both arms on your sides.
- Contract your core and press through your heels to lift your hips towards the ceiling, forming a straight line from your knees to your shoulders.
- Hold the position briefly, then slowly lower your hips back to the starting position.
Targets: Glutes, hamstrings, lower back
Why it’s great: Easy on the joints and great for strengthening the posterior chain.
According to Dr. Jonathan Mike, glute bridge strengthens key muscles in your hips, butt, and thighs—muscles that are essential for powerful movements like running, squatting, and jumping. Strong glutes, he explains, help you run faster, jump higher, and stay more stable during sports like football, soccer, rugby, volleyball, and basketball.
5. Plank
- Move into a four-point position, with your knees below your hips and your hands beneath your shoulders.
- Tighten your core.
- Move into a full plank position, maintaining proper alignment with your head, shoulders, hips, and toes.
- Hold this position for 30 seconds to a minute.
- Take several deep belly breaths, in through your nose and out through your mouth.
- Relax and return to the starting position.
- Repeat the movement 3-5 times.
Targets: Core, chest, shoulders, triceps
Why it’s great: Builds core stability, and upper-body strength at once.
Improves lung strength and breathing ability (3)
6. Lunges (Walking or Static)
- Begin in an upright standing position, maintaining good alignment with your head, shoulders, and hips.
- Step one foot forward and lower your hips until both knees are bent at about a 90-degree angle, with your back knee resting on the floor.
- Place your hands on your hips or your front thigh for support.
- Hold this position for several deep belly breaths, in through your nose and out through your mouth.
- Push back to the starting position and repeat the movement 10-15 times on each leg.
Targets: Quads, glutes, hamstrings, calves, core
Why it’s great: Improves balance and builds single-leg strength.
7. Mountain Climbers
- Move into a four-point position, with your knees below your hips and your hands beneath your shoulders.
- Tighten your core. Move into a full plank position, maintaining proper alignment with your head, shoulders, hips, and toes.
- Bring one knee towards your chest and then switch legs in a running motion while maintaining the plank position.
- Return to the starting position and repeat the movement 3-5 times.
Targets: Core, shoulders, quads
Why it’s great: Combines cardio and core work in one efficient move.
8. Step-ups
For this exercise, you can utilize the plyometric box, stair, or bench for support if needed.
- Stand in front of the box or a stair.
- Place your right foot on top of the box, stair, or bench, then push yourself up onto it.
- Then slowly step down with your left foot.
- Perform the next step with the left foot leading first, alternating them throughout the exercise.
- Repeat the movement 10 times.
Targets: Quads, glutes, hamstrings, core
Why it’s great: Builds functional leg strengt and coordination.
9. Jumping Jacks
Begin in an upright standing position with your feet together and arms at your sides, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Jump your feet out to the sides while simultaneously raising both arms overhead, forming a wide “X” shape with your body. Immediately jump back to the starting position, bringing your arms down and feet together. Repeat the movement in a smooth, continuous motion. Breathe rhythmically in through your nose and out through your mouth as you move.
Targets: Full body
Why it’s great: Perfect warm-up or cardio finisher—simple, effective, energizing.
Why These Exercises Deliver:
- Work multiple muscle groups at once — no more isolated, time-consuming moves
- Burn more calories in less time — thanks to full-body muscle activation
- Boost strength, mobility, and cardiovascular fitness — all in one
- Minimal (or zero) equipment required — perfect for home or on-the-go
Who They’re Perfect For:
- Busy professionals who need efficient workouts
- Beginners looking for simple, effective exercises
- Older adults who want to move better, not just harder
- Anyone working out at home or with limited equipment
Conclusion
You don’t need fancy machines or long hours in the gym to see real results. The exercises in this list are simple, powerful, and proven to work. By focusing on compound movements like squats, deadlifts, push-ups, and planks, you’ll train smarter—not harder—getting stronger, burning more calories, and feeling better with every workout. Whether you’re just starting out or getting back on track, these moves give you the best bang for your buck—anytime, anywhere.
Just a few of the right exercises can completely change the way you feel, move, and live. Now that’s time well spent.
Check out the Bodyweight Blender program here for your equipment-free workout to lose weight and tone your body!
Frequently Asked Questions
What exercise gives you the most bang for your buck?
Compound movements like the deadlift are often considered the top “bang for your buck” exercise. That’s because they:
- Work multiple major muscle groups at once (glutes, hamstrings, back, core, grip)
- Burn a lot of calories
- Build total-body strength
- Require minimal equipment
- Other high-efficiency exercises include squats, push-ups, and rows—these hit multiple muscle groups and support functional movement, making your workouts more effective in less time.
What is the 3-3-3 rule gym?
The 3-3-3 rule in fitness typically refers to:
- 3 exercises
- 3 sets
- 3 times a week
It’s a minimalist training structure designed to promote consistency without overtraining. Great for beginners or those short on time. For example:
- Squats, push-ups, and rows
- Done in 3 sets each, three times per week.
Note: This is sometimes used loosely and may vary slightly depending on the coach or program.
What is the best bang for buck pre-workout?
The best pre-workout for your money is one that gives you real results without costing too much or being full of useless stuff. Look for one that has these proven ingredients:
- Caffeine (150–300mg) – for energy and focus
- Beta-Alanine (3–6g) – helps you work out longer
- Creatine (3–5g) – builds strength and power
- Citrulline Malate (6–8g) – boosts blood flow and endurance
Top picks that are affordable and effective:
- Transparent Labs Bulk – clean, strong formula
- C4 Original by Cellucor – popular, solid value
- Pre-Kaged by Kaged Muscle – great formula, slightly pricier