Forget about weights for a moment, this 4-move weight training program builds muscle, strength, and endurance in less than 15 minutes. All you need is an exercise mat and the motivation to make the most of your day without spending hours in the gym.

Suitable for both beginners and advanced exercisers, the ladder workout uses the AMRAP workout format. It is a slow burner designed to target major muscle groups, test muscle endurance, and build strength. Adding endurance exercises can burn calories and get your heart rate up, but the emphasis should be on using your full range of motion and good form.

I originally designed this bodyweight workout, like this upper-body dumbbell workout, as a full-body finisher for leg day or upper-body programs. Still, it works as a quick and effective workout in a hotel room or at home, and can be increased to a 10-, 15-, or even 20-minute workout if you are so inclined.

Join popular fitness regimens such as this 10-minute bodyweight workout or the Top Dumbbell Full Body Workout, which improves stability and mobility through four compound moves (movements that work multiple muscles and joints).

They also work stabilizing muscles, such as the rotator cuff muscles in the scapula, that help prevent injury. These exercises and workouts, over time, will help you build toned muscles and bulk up. Read on for tips and tricks on how to get the most out of your body weight alone.

The goal is to perform the exercises continuously, interspersing rest periods if necessary. Beginners should aim for 10 minutes, while those who exercise regularly will find 15 minutes challenging, and even 20 minutes is possible (but you may get bored).

Perform the first exercise four times and rest for 10 seconds. Repeat this, and immediately afterwards perform the second exercise six times. Return to the starting point and repeat the first two exercises, then add a third exercise for 8 reps. Return to the starting point, repeat the first three exercises and add a fourth exercise for 10 reps. Repeat until you reach the time limit or go backwards down. It is called a ladder workout because you increase the number of reps and exercises as you "climb the ladder."

According to research (open in new tab), benefits of bodyweight training include improved muscle tone and joint stability, increased strength and endurance, and increased flexibility. Now, get one of the best yoga mats and save up!

Tips This exercise builds upper body strength and strengthens core and leg muscles. If you have tight hip flexors, practice jumping forward as much as possible. Click here to learn how to do push-ups.

Method:

Tip: Add push-ups for more advanced chest-to-floor burpees. This exercise works the entire body.

Method:

Tip: Avoid landing on your heels or straight legs, as this can hurt your lower back, knees, and ankles. This exercise builds power and endurance in the leg muscles.

How to:

Tips: Kick off one leg at a time and walk as far as you can, increasing the distance until you feel you can maintain a full reverse standing position. It's a full-body workout, but the shoulders and core get the most exercise.

How to:

Next: Does jumping rope burn more calories than running? Then get a full-body workout with this at-home Pilates workout using weights.