Burn some serious calories and get into shape with this fast paced routine. This is a bodyweight workout-done-circuit style – and it’s a lot harder than it looks!
Spend one minute completing as many reps with good form as possible on each exercise, then when the time is up, move on to the next one!
#1 Butt kicks
Start this exercise so that your feet are shoulder width apart. Keep your arms bent at your sides.
Flex the left knee and kick your left heel up to your glutes. Bring the left foot back to the starting position.
As this leg lands, kick the opposite one up in the same way. Continue this movement alternating the legs for one minute.
Begin with your feet shoulder width apart. Put your hands on the floor and kick the legs back so that your stomach is now on the floor.
Keep a bend in the elbows. From here, in a push up movement, lift the body back up and jump into the previous starting position.
Finish the exercise by jumping in the air and bring the hands above the head, repeat for the amount of repetitions you can with good form in the minutes time-frame.
Start this exercise with your feet shoulder width apart and your hands on your hips. Take a step forward with one leg, bed the knees then drop the hips.
Lower the body until your rear knee is almost at the floor. Keep your back straight and chest up. Don’t let the knee travel beyond the toes.
Push through the lead foot and raise your body back up to the starting position. Repeat this movement on the opposite leg and alternate for one minute.
#4 Mountain climbers
Start in a push up position, flex the knees and hip then move one leg towards your chest until it is just under the hip. This is the starting position of the exercise.
In a powerful movement, switch your legs so that the original leg is now straight and the current leg is flexed under the hip.
Repeat this movement alternating the legs for one minute.
#5 Bodyweight squats
Begin with your feet shoulder width apart. Place the hands behind the head or on the hips.
Begin the exercise by flexing the knees and hips and sitting back as though you are about to sit on a seat. Continue the movement lower if your abilities allow and reverse out of the movement to the starting position.
Repeat the exercise as many times as possible with good form for a minute.
#6 Push ups
Begin lying on the floor with your face down. Place your hands under your shoulders and hold your chest up at arm’s length.
Lower yourself down until you are almost touching the floor, then breathe out and reverse the movement to the starting position.
Pause for a moment then repeat the exercise.
#7 Tricep dips
Begin in a sitting position and place the arms behind your body with the fingers pointing forwards.
Walk your feet forwards so that your legs are now extended a bit. Lower your body towards the ground and then push up through the palms of your hands.
Squeeze the triceps and repeat this exercise for one minute.
#8 Russian twist
Begin lying down flat on the floor looking at the ceiling. Your legs should have a bend at the knees. Lift your upper body so that you are in a v shape.
Position your arms in front of you with your hands clasped together. Twist your chest to the left side while breathing out.
Pause for a second and then repeat on the right side. Repeat in an alternating fashion for one minute taking breaks if you need to.
Begin on the floor in a push up position with the arms extended straight and directly below your shoulder.
Hold for a minute if possible or take breaks as necessary.
#10 Reverse crunch
Begin this exercise lying on the floor, face looking towards the ceiling. Your legs should be fully extended and your arms will remain still throughout the exercise.
Adjust the position of your legs so that your thighs are now perpendicular to the floor. Keep the feet together.
Breathe in and move your legs in towards your torso as you roll backwards and lift your hips off the ground.
Hold this position for a moment then slowly and in a controlled manner return to the starting position.
You can also check this 10min explosive bodyweight workout if you prefer!
Take Home Message
✓ Make sure you remember to drink plenty of water and cool down with stretches afterwards to get the best results from this workout.
✓ Go at your own pace and watch your fitness levels improve.
✓ Keep track of how many reps you can complete in each minute of each exercise and see can you get a higher number the next workout.
✓ Just remember good form is a priority so only reps done properly count!