Posted on May 06, 2015 by Jenny Cromack

As a Personal Trainer, I’m all for embracing any opportunity to exercise. So, just because you might not have any equipment at home doesn’t mean you can’t fit in a good workout – get that heart pumping, loosen up those limbs, move those muscles and release those endorphins!

So, here is a body weight workout which you can do any time, any place, any where! Ideally you should do the workout outside, all you need is a garden, park or field and the weather gods on your side. But if it’s raining then no excuses you can still do this workout inside.

So, put on your trainers and give this body weight workout a whirl. This body weight workout includes a HIIT section and is a great all over workout.

Warm Up

Remember to perform a thorough warm up before starting this body weight workout. You want to focus on exercises which gradually increase the heart rate and breathing rate – save your static stretches for the end of your workout. A gentle walk or jog with some ‘high knees’, ‘heels to bum’ and ‘side steps’ will do just the job!

Main Workout

Intervals 

Sprint x 60 seconds. Walk or jog x 30 seconds – Repeat x 4

Sprint x 45 seconds. Walk or jog x 25 seconds – Repeat x 4

Sprint x 30 seconds. Walk or jog x 15 seconds – Repeat x 4

Indoor or garden option – replace sprints with exercises such burpees, star jumps, squat jumps, mountain climbers, etc. 

If you live in Leeds anywhere near Roundhay Park then the steps (yes you know the ones!) are a great substitute for the sprints. A 60 second sprint = full flight of steps, 45 seconds = 2/3 of steps, 30 seconds = 1/2 of steps.

Perform the next section of the workout as trisets – 3 exercises back to back – repeat x 3.

1A – Walking Lunges x 20 / 1B. Power Lunges x 12 / 1C. Plank & Reach – hold x 10 seconds, 12 reaches, hold x 10 seconds.

2A – Sumo Squat x 15 / 2B. Power Squats x 12 / 2C. Ab Cycles x 30 (15 e/side)

3A. Close Grip Press Ups x 15 / 3B. Press Ups x 15 (feet on a step if possible!) / 3C. Tuck Jumps x 12

4A. Single Leg Lunges x 12 e/side / 4B. Burpees x 12 / 4C. Hot Hands.

If you are unsure of how to perform any of these exercises check out one of our previous body weight workouts to find out how to perform them.

Cool Down

Finish your workout with a gentle walk for a 2-3 minutes and then perform a selection of stretches to stretch the whole body. Hold each stretch for 20-30 seconds.

No excuses guys, this body weight workout will let you keep on top of your fitness regime regardless of where you are!