Getting into strength training for the first time can be intimidating, especially when you’re faced with a library of workouts that require an endless collection of equipment.
But you don’t need to spend hundreds on dumbbells, kettlebells and resistance bands to build strength: bodyweight workouts can be surprisingly effective.
That’s something former 400m Olympic hurdles champion, Sally Gunnell, knows plenty about. In a recent video shared to her Instagram, the retired athlete laid out a 5-move, no-nonsense bodyweight workout that can be done in your garden, at the gym or even at the park – so you can fit it in wherever you are without having to pack a bag full of stuff.
Gunnell, who now coaches women on fitness through menopause and beyond, only pivoted to a strength-focused routine when she started to experience perimenopausal symptoms, so her workouts are all aimed at building functional, everyday strength.
Sally Gunnell’s 5-move beginner-friendly bodyweight workout
The structure of this workout is incredibly simple: you go through the exercises one by one, resting as you need to between them. Complete the five-move circuit 2-3 times.
Standing with feet hip-width apart hinge at the knees to come into a squat position – making sure your knees track over your toes and don’t extend past. With the weight in your heels push back up to standing, squeezing your glutes at the top. Repeat. 
Get into a knee plank position, with your hands under but slightly outside of your shoulders. Lower your body until your chest nearly touches the floor. As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.
If doing these on your knees feels easy, try them on an incline or attempt full push-ups from the floor
Find a stable surface like a bench, chair, or step that is about knee height. Sit on the edge of the surface with your hands placed shoulder-width apart, fingers pointing forward, and palms firmly gripping the edge. Extend your legs in front of you with your heels on the floor and knees slightly bent. Shift your body weight off the surface, supporting yourself with your arms. Keep your chest lifted and your back close to the bench or chair. Your arms should be straight, but do not lock your elbows. Bend your elbows slowly and lower your body down toward the floor. Keep your elbows pointing straight back, not flaring out to the sides. Lower until your elbows form about a 90-degree angle.Press through your heels of your hand to straighten your arms, lifting your body back to the starting position. Be sure to engage your triceps and avoid using your legs to push up.
Lie on your back with feet flat on the ground, knees bent and interlace your fingers behind the head or place fingertips to the temples.Inhale and as you exhale peel the shoulder blades off the ground and lift the knees to reverse tabletop. This is your starting position.From here, twist to draw your right elbow over to the left knee, extending the right leg out as you go.Inhale and as you exhale reverse the movement and repeat on the other side.
To start with, get down into a high plank, keeping your back straight and your head in line with your spine. Your hands should be directly beneath your shoulders, your arms fully extended and your fingers facing forward, slightly spread apart.From this position, you’ll be working your upper and lower abs. Now pump your knees toward your chest one at a time, trying not to rock your torso from side to side. Breathe through it.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.