If you’re looking for straightforward home workouts that’ll get the blood pumping, then these are just the ticket. This full-body workout is designed to help you build strength and blast stubborn fat. Even better, it’s equipment-free, so you can get your sweat on wherever you are.

This is just 1 workout from the full home HIIT nutrition and training guide. Want it for free? Download it here.

Workout

Bodyweight squat

• Stand with your feet shoulder-width apart, toes slightly pointed outwards.
• Inhale and hinge at the hips and bend into the squat position, keeping your knees behind your toes, chest up, and back straight.
• Push back up through your heels and exhale, bracing abs throughout the movement.

Why squat? Great for building bigger, stronger glutes and abs.

Bodyweight reverse lunge

• Standing upright with your hands on your hips, take a large step backwards with one foot.
• Bend your legs so that your front leg is parallel to the floor and your back knee is just off the ground.
• Slowly straighten and repeat on the other leg.

Press-Up

• Lying on your front, place your hands slightly wider than shoulder-width apart and push up onto your toes.
• Keep your body straight by engaging your core muscles and then push up until your arms are straight, keeping your elbows reasonably close to your body.
• Lower back to the starting position and repeat.

Take it down a notch: If you can’t manage a full press-up, try doing them on your knees instead of your feet.

Tricep Dip

• Position your hands behind your, shoulder-width apart, on a stable bench or chair.
• Straighten your arms, with a slight bend at the elbows (to take the pressure off your joints) and then lower to a 90-degree angle.
• Press back up to finish the move and then repeat.

Jump Squat

• Stand with your feet shoulder-width apart, toes slightly pointed outwards.
• Inhale and hinge at the hips and bend into the squat position, keeping your knees behind your toes, chest up, and back straight.
• Push back up through your heels and as you do, jump up, using your arms to propel you upwards.
• Land as softly as you can and then repeat.

Plank Hold

• Plant your hands directly under your shoulders, like you’re at the top of a push-up.
• Squeeze your glutes and abs to stabilise your body and keep your back straight.

Hold this pose for as long as you can without compromising your form (don’t let that bum dip!)

Take-Home Message

With this workout, it means there are no more excuses. It can be done wherever, whenever. Remember to focus on form to feel the benefit of each exercise and make sure you finish the sets and reps.