Bodyweight Full-Body, No Kit
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No weights, no bands, no excuses - just your own body and a bit of floor. This 20-minute session works every major muscle group through six classic bodyweight moves. It is ideal for beginners, for travelling, or for any day the kit is out of reach. A mat adds comfort but is not essential.
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
Beginner · about 20 minutes, start to finish.
Warm-up
- March on the spot - 60 seconds
- Arm circles - 30 seconds
- Bodyweight squats - 10 slow reps
Main workout
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Bodyweight squat
3 rounds x 15 repsSit back into the hips, chest tall, heels down.
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Incline or knee press-up
3 rounds x 12 repsHands on a sofa or the floor, straight line head to hips.
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Reverse lunge
3 rounds x 10 each legStep back, drop the back knee, drive up through the front heel.
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Glute bridge
3 rounds x 15 repsDrive the hips up, squeeze the glutes, lower under control.
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Superman
3 rounds x 12 repsLift the chest and legs off the floor, squeeze the back, lower slowly.
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Plank
3 rounds x 30 secondsStraight line head to heels, brace the middle, breathe.
Coach's tip
Rest 45-60 seconds between rounds. To make any move harder, slow it right down - a five-second lower on a squat or press-up is tougher than piling on speed.
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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.