Advanced Bodyweight Burner
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This is bodyweight training turned up to full. Six demanding moves combine strength and conditioning in a fast circuit that will have you breathing hard and shaking by the end - all without a single piece of kit. It is an advanced session that assumes you are comfortable with press-ups, squats and burpees. Bring your A-game.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
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No kitJust your bodyweight
Ticked items go to your Lean & Healthy basket. Already have some of the kit? Just untick it.
The workout
Advanced · about 25 minutes, start to finish.
Warm-up
- Skipping or jogging on the spot - 90 seconds
- Squats and lunges - 10 each
- Slow press-ups - 10 reps
- Arm swings - 30 seconds
Main workout
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Burpee
40s on / 20s offChest to floor, jump the feet in, explode up and reach tall.
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Jump squat
40s on / 20s offSquat, jump, land soft with bent knees, straight into the next.
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Decline press-up
40s on / 20s offFeet raised on a sofa, chest towards the floor, full lockout.
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Reverse lunge to knee drive
40s on / 20s off (swap halfway)Lunge back, then drive the knee up powerfully.
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Plank to press-up
40s on / 20s offMove from forearms to hands and back, keep the hips still.
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Mountain climbers
40s on / 20s offHands under shoulders, drive the knees in fast, hips low.
Finish with 100 mountain climbers as fast as clean form allows.
Coach's tip
Complete the six moves, rest 60-90 seconds, and run the whole circuit three times. Scale any move down the moment your form slips - all-out effort only counts if the technique holds.
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This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.