High Intensity Bodyweight Workout

When it comes to outside of my weight training, I like to keep my workout intense, fun and most importantly NEW.

High intensity circuits and tabata style interval training can be a great way to hit an amazing workout, in a shorter period of time. It’s great when you are super busy and can’t commit to a long session, or if you need to amp up your workouts to really get your heart racing and blood pumping.

Here I’ve detailed a FULL workout you can try out for yourself that involves BODYWEIGHT ONLY exercises. It can be completed from the comfort of your own home, or in a spare space in the gym. Give it your all, but remember you are in control of the pace. Push yourself, but try and maintain a steady pace throughout.

There are two phases to this workout:

Phase 1

  1. Skater Lunges
  2. Walk Out Press Ups
  3. Burpees With Tuck Jump
  4. Leg Up Crunches


Phase 2

  1. Jumping Squats
  2. Commandos
  3. Burpees with Superman Touch
  4. Russian Twists (with medicine ball or DB for extra resistance if required)

Complete each exercise for 20 seconds, with a 10 second rest in between each exercise. This is a tabata style of training and combines short bursts of high intensity training with short rest periods. Complete all the exercises in Phase 1 twice over whilst following this timing (total of 4 minutes of work) and then rest for 1 minute. Repeat this cycle again and rest again for 1 minute (total of 10 minutes of work). Now you have completed Phase 1, move onto Phase 2. Complete this in the same way as described above for a full body 20 minute high intensity workout!

Ps. For beginners, start off with only two rounds of each phase – and remember to stay at a comfortable pace.

Enjoy, Love Beth x