Full-body bodyweight circuit
Six bodyweight exercises, 40 seconds each, for three rounds: a full-body session you can do at home with no equipment.
- Level
- Beginner
- Duration
- 25 min
- Equipment
- No equipment, Mat
- Access
- FreeWorkout
Who it’s for: Beginners, and anyone training at home without equipment.
A complete beginner-friendly circuit: legs, upper body and core, using only your bodyweight. Each exercise lasts 40 seconds with 20 seconds to move to the next one, and the whole circuit repeats three times with a minute’s rest between rounds.
Work at a pace you can keep for the full 40 seconds. If an exercise is too hard, use the easier option in its note — push-ups on your knees or with your hands on a bench, for example. When three rounds feel comfortable, add a fourth.
What the session involves
- A 3-minute warm-up
- Six exercises, 40 seconds on and 20 seconds off
- Three rounds, with 1 minute of rest between rounds
- A 2-minute walk and stretch
The session
RPE is how hard an effort feels, from 1 (very easy) to 10 (as hard as you can go).
Warm-up
- 1 min · RPE 3
- 10 reps
- 10 reps
Main set
3 rounds, 1 min rest between rounds
- 40 s · 20 s rest
- Push-Up40 s · 20 s rest
On your knees, or hands on a bench, if needed
- Reverse Lunge40 s · 20 s rest
Alternate legs
- Mountain Climbers40 s · 20 s rest
Step the feet in instead of running them, if needed
- 40 s · 20 s rest
- Plank30 s hold · 30 s rest
On your knees if needed
Cool-down
- Walk and stretch2 min
Before you start
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Related
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