BODYWEIGHT
WHAT: These are full body, high intensity workouts that require little to no equipment. The workouts are aimed at increasing metabolic demand and energy usage, for big results, fast. These are also great for anyone who is new, or just getting back into fitness!
WHY: Being able to workout with no gym and no equipment should be an option for everyone. These workouts are aimed at challenging your fitness and helping to improve your cardiovascular fitness while maintaining lean muscle mass.
HOW: These can be performed two to five times per week. You can pick a long one as a full workout, or a short one to do after a run/cycle/weights session, or tag a little core finisher onto the end.
Select the workout to see more information on how to complete it, including scales and alternative options.
ONE
100 mountain climbers
90 squats
80 plank jacks
70 squat jumps
60 lunges
50 plank thrusters
40 press ups
30 sit ups
20 burpees
10 burpee press ups
TWO
15 burpees
30 squats
30 sit ups
15 burpees
30 press ups
30 broad jumps
15 burpees
30 plank thrusters
30 leg raises
15 burpees
30 squat jumps
30 lunges
THREE
21-18-15-12-9-6-3
Burpees
Leg raises
21-18-15-12-9-6-3
Press ups
Overhead squats
2 min high knee jog/skipping
30 squats jumps
x 5
FOUR
8 x burpees
8 x squats
8 x plank thrusters
8 x leg raises
8 x tuck jumps
8 x press ups
8 x lunges
8 x sit ups
x 8
SEVEN
2 mins jumping jacks / skipping
12 leg raises
12 plank thrusters
12 press ups
12 burpees
12 squat jumps
x 5
EIGHT
Part 1:
5 burpees
10 press ups
15 squats
x 5
Part 2:
1 min high knee run
24 lunges
12 burpee broad jumps
1 min high knee run
18 lunges
9 burpee broad jumps
1 min high knee run
12 lunges
6 burpee broad jumps
NINE
2 min high knee jog/skipping
1 min rest
x 5
25 squats
25 burpees
25 sit ups
25 lunges
25 plank thrusters
25 press ups
25 squat jumps
x 2
2 min high knee jog/skipping
1 min rest
x 5
ELEVEN
Buy in: 1km run
1 min high knee run
10 burpees
20 squats
x 5
1 min squat jumps
10 press ups
20 lunges
x 5
Buy out: 1km run
TWELVE
25 burpees
25 squat jumps
50 squats
20 burpees
20 squat jumps
40 commandos
15 burpees
15 squat jumps
30 sit ups
10 burpees
10 squat jumps
20 press ups
5 burpees
5 squat jumps
10 inchworm to tuck jump
SEVENTEEN
100 mountain climbers
50 squats
80 mountain climbers
40 press ups
60 mountain climbers
30 leg raises
40 mountain climbers
20 squat jumps
20 mountain climbers
10 burpees
EIGHTEEN
5 minutes work
3 minutes rest
x 3
Work:
25 squat jumps
20 sit ups
15 plank thrusters
10 burpees
High knee sprint for remaining time