Your body weight on its own can create more than enough resistance in your workouts to keep you trimmed, toned and muscular. Try some of these great bodyweight workouts you can do anywhere, any time, without needing a gym membership or owning expensive equipment. Remember to exercise safely and to your own ability.
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Full Body – 20 Minutes
By the time you get to the final rounds, the 40 second rest time will feel like it’s never enough. To make it more difficult try some advanced variations on burpees, or switch the mountain climbers for a spiderman crawl.
|Mountain Climbers||20 seconds|
|Jumping Jacks||20 seconds|
Cardio – 30 Minutes
Running intervals can help you build speed and endurance. Warm up with a jog then intersperse with a 30 second run every two minutes. As you build your confidence, try adjusting the interval times to your ability.
Core – 15 Minutes
A fifteen minute workout to hit your core hard. Remember to breath while you’re exercising your core, a good exhale can increase the contraction of your abs and help with your oxygenation on the next breath.
|Leg Raises||30 seconds||x10|
|Bicycle Crunches||30 seconds|
|High Knees||30 seconds|
Arms, Chest and Back – 20 Minutes
For this one you’ll need a sturdy cross bar to do pull-ups and chin ups. You can probably find one of these at your local park. If you can’t sustain any of the exercises here for 20 seconds, when you’ve reached your limit, continue with negative reps until the interval is over.
|Seated Dips||20 seconds|
Legs – 15 Minutes
Your leg muscles, including the quadriceps, hamstrings and calves make up the largest muscle group in your body. When you work these, you’re going to burn calories. For the cone sprints, find a space that you can sprint back and forth for about ten good paces, touch your hand to the ground at each end, turn and explode into a sprint back to where you started.
|Walking Lunges||30 seconds||x10|
|Calf Raises||30 seconds|
|Jump Squats||30 seconds|
|10m Cone Sprints||30 seconds|