Burpees aren’t the be-all and end-all of conditioning moves. There are plenty of ways to test your muscular endurance and cardio capacity without repeatedly dropping your chest to the floor. 

“My absolute favorite thing that I do with all of my athletes is something called a leg circuit,” says Wendy Batts, a National Academy of Sports Medicine (NASM) master instructor and assistant professor in exercise science at PennWest California. 

It’s a combination of four different leg exercises performed as a circuit without any rest. 

“It will increase your heart rate, it will make your legs burn, and if you can do it without any rest it will absolutely crush you. You can thank me for that later.” 

How To Do This Leg Circuit

Three rounds of:

1. Prisoner squat x20
2. Alternating lunge x10 on each leg
3. Power step-up x10 on each leg
4. Tuck jump x10

Perform the exercises above as a circuit as quickly as you can without sacrificing good form. 

If you’re new to Batts’ variation of prisoner squats, it’s worth noting that you need to keep your hands on your head throughout and come up on to your toes at the top of each rep to activate your calf muscles. 

As demonstrated in the video above, you can also vary each exercise in this workout to train different planes of motion: sagittal (moving up, down, forward and backward), frontal (moving from side to side) and transverse (rotational movements). This will more accurately mirror both everyday and sporting movements, helping you develop functional strength and athleticism. 

To prioritize the frontal plane, keep the rep scheme the same and perform side-to-side squats, lateral lunges, sideways box step-overs and skater jumps. For a transverse plane workout, add a rotational element at the top of each movement.

Tips For Tackling This Workout 

This workout is a race against the clock. It challenges you to complete a high volume of work with minimal rest, putting your heart and lungs to work while testing the muscular endurance of your legs. But you should never sacrifice technique for speed.

“You’re doing it as fast as you can control, not as fast as you can,” says Batts. “I think that’s super important, because anybody can do something, but are you doing it correctly? You need to be very intentional with your movement patterns.”

Batts also advises ensuring you can perform each of the individual components of this routine with perfect form before bringing them together for an added challenge.

“It’s definitely a more advanced workout,” says Batts. “You want to make sure you can go piece by piece first. This is a very advanced leg circuit that you can do at home, but even advanced athletes need to be prepared for being a little sore the next day.”

Doing some kind of strength training is one of the best ways for runners to improve their performance and injury resilience, and Pilates is a fantastic low-impact way to cross-train and support your running.

For more information on how to best incorporate Pilates for runners into your training routine, we spoke to Liz Patient, certified Pilates instructor and founder of the Pilates for Runners app.

What’s a good way for runners to start Pilates?

“The low-impact nature of Pilates means it can be done anytime without impacting your running training,” says Patient. “You can get started with short but regular and consistent sessions tagged onto your runs or existing strength sessions. Start with just 10 minutes 3-4 times a week to see results, and from there you can scale and adapt your sessions around your running.”

Beginner Pilates Workout For Runners

1 Swimming 

Sets 1 Reps 12-15 each side

On all fours, extend your opposite arm and leg away from the body as far as you can. Lift them, pause, and then return to the start position. Repeat on the other side, alternating sides with each rep. Imagine you have a tray of very full drinks balanced on your back, so when you move you keep your torso as still as possible and don’t let your belly drop as you lift the arm and leg.

Progression: Once you’ve extended and lifted your arm and leg, move them out to the side away from the body, still trying to keep your torso as still as possible.

2 Round the world

Set 2-3 Time 1-2min each side

Stand and lift your arms out to the sides to shoulder height to help you balance. Lift one leg and bend the knee of the standing leg to lower into a single-leg squat, tapping the floor with your other foot as far in front of you as you can. Straighten your standing leg, then repeat the movement tapping the foot to the side. On the next squat tap your foot behind you, then finally move your leg across and behind you on the other side of the body. Keep your torso as stable as you can over your standing leg as you do this exercise.

Progression: Interlace your fingers in front of your chest so you don’t use your arms to help you balance.

3 Leg pull

Sets 3 Time 30-45sec

On all fours, tuck your toes then lift your knees just off the floor, keeping them as low as you can. Lift one foot at a time off the floor keeping your knees and torso as still as possible. Lower your foot back to the floor and repeat on the other side. Imagine that full tray of drinks balanced on your back again.

Progression: Lift the opposite hand at the same time as you lift the foot and tap the opposite shoulder.

4 Single-leg hip hinge

Sets 2-3 Time 1-2min on each leg

Stand and lift your arms out to the sides to shoulder height. Hinge forward the hips, tipping your chest forward so it faces the floor and raising one leg behind you as high as you can. Pause, then return to the start. Try to move as smoothly as possible.

Progression: Bring your arms over your head at the start to increase the challenge to your balance. 

5 Side kick

Sets 1 Time 1-2min on each side

Lie on your side with your knees bent and your body resting on your lower arm. Lift your hips so your body forms a straight line from knees to shoulders, and extend your top leg. Lift the top leg to hip height to start. Lift it as high as you can while maintaining the position of your hips then lower under control. Try to keep the knee and foot of the moving leg facing forward, or slightly turned down, rather than turning towards the ceiling. This is to target the lateral hip muscles.

Progression: Try doing this same leg movement from a kneeling position with a straight, rather than bent, arm.

A great bodyweight HIIT workout keeps things simple. It lines up several of the best bodyweight exercises and asks you to rattle through them with minimal rest. That’s exactly what you can expect from this workout put together by personal trainer Steve Ahern from Goal Plans powered by MuscleFood.

You need 30 minutes, a bit of clear space and the workout is suitable for all fitness levels since you’re working to time rather than trying to hit a certain amount of reps. There are a number of high-impact exercises, however. If you think that might pose a problem, try this beginner HIIT workout with the regressions.

How To Do This Bodyweight HIIT Workout

The workout uses a 20/20/20 format where you do exercise A for 20 seconds, switch straight into move B for 20 seconds, then rest for 20 seconds. There are seven sections to the workout, and in the first six, you’ll do four rounds of a pair of exercises and rest only after the second move. Then in the last section, you do all 12 exercises for 20 seconds each back-to-back for a tough finisher. The whole workout will take just under 30 minutes.

Bodyweight HIIT Workout Overview

• 1A Unweighted squat 4 x 20sec
• 1B Push-up 4 x 20sec
• 2A Alternating reverse lunge 4 x 20sec
• 2B Burpee 4 x 20sec
• 3A Jump squat 4 x 20sec
• 3B Jump lunge 4 x 20sec
• 4A High knees 4 x 20sec
• 4B Mountain climber 4 x 20sec
• 5A Hand walk-out 4 x 20sec
• 5B Plank 4 x 20sec
• 6A Reverse lunge with hold, right foot forward 4 x 20sec
• 6B Reverse lunge with hold, left foot forward 4 x 20sec
• 7 Every exercise above 1 x 20sec

Bodyweight HIIT Workout Form Guides

Click or press the title for an in-depth form guide to each exercise.

Section 1

1A Unweighted squat

Sets 4 Time 20sec Rest 0sec

“Stand with your feet shoulder-width apart with toes slightly pointed outwards,” says Ahern. “Shift your hips back and bend your knees to lower into a squat position. Keep your chest up when executing the movement, with your back straight, and push through your heels to come back to standing.”

1B Push-up

Sets 4 Time 20sec Rest 20sec

Start on your hands and toes, with your arms and legs extended, hands underneath your shoulders and body in a straight line from head to heels. Bend your elbows to lower your chest to the floor, then push back up. “Make sure to keep your elbows in when pushing back up,” says Ahern.

Section 2

2A Alternating reverse lunge

Sets 4 Time 20sec Rest 0sec

“Take a step backwards and drop your rear knee as close to the floor as possible while keeping your back straight and chest up,” says Ahern. “Push back up and keep switching legs until the allocated time is up.”

2B Burpee

Sets 4 Time 20sec Rest 20sec

From standing, fold at your waist and place your hands on the floor in front of your feet. Jump your feet back so you land in the top push-up position. Jump your feet back to your hands, then jump straight up, landing softly.

Section 3

3A Jump squat

Sets 4 Time 20sec Rest 0sec

“This exercise adds a jump to a squat,” says Ahern. As you rise out of a squat jump straight up. Land softly and immediately lower into the next rep.

3B Jump lunge

Sets 4 Time 20sec Rest 20sec

“Take one step backward and drop your knee as close to the ground as you can, then jump up and switch legs in mid-air, landing with the other leg behind you,” says Ahern. Continue jumping and switching legs in mid-air.

Section 4

4A High knees

Sets 4 Time 20sec Rest 0sec

“Run on the spot, raising your knees to your chest,” says Ahern. Raise the opposite arm to the raised leg.

4B Mountain climber

Sets 4 Time 20sec Rest 20sec

“Start in a push-up position,” says Ahern. “Move one knee close to your chest while keeping your hips as still as possible. Switch legs in mid-air and keep your head down.” Continue switching legs at pace.

Section 5

5A Hand walk-out

Sets 4 Time 20sec Rest 0sec

“From standing, fold at your waist and place your hands on the floor in front of you. Walk your hands into a push-up position, hold for a second and then move your hands backwards and come to standing,” says Ahern. “Don’t allow your hips or back to dip.”

5B Plank

Sets 4 Time 20sec Rest 20sec

“Support your body on your forearms and toes,” says Ahern. “Keep your back parallel with the floor, don’t raise your hips and keep your head down. Make sure to contract your core area while performing this exercise.” Hold this position for the allotted time.

Section 6

6A Reverse lunge with hold, right foot forward

Sets 4 Time 20sec Rest 0sec

“Step your left foot backward and drop into the reverse lunge position and stay there for the allotted time,” says Ahern.

6B Reverse lunge With Hold, Left Foot Forward

Sets 4 Time 20sec Rest 20sec

“Step your right foot backward and drop into the reverse lunge position and stay there for the allotted time,” says Ahern.

Section 7

Rest for an additional 60 seconds before doing the final round, where you tackle all 12 moves from the workout in a row without rest. Use the form instructions from above and perform each move for 20 seconds.

Need help deciding on your next pair of workout shoes? Use our guide to the best gym trainers to find the right pair for you.

Many of us have favorite workouts we return to time and again, workouts we know are building strength in the most-needed areas and that don’t require specialist equipment.

This workout from PT Ollie Thompson deserves a place on any list of favorite workouts. It’s a five-move equipment-free workout that targets all your muscle groups. “When combined, these exercises are excellent for building a strong core and posterior chain,” says Thompson. The posterior chain is the collection of muscles that run down the back of your body and are essential for good posture. 

“The glute bridge and reverse lunge target muscles on the back of the legs, including the glutes and hamstrings. This makes the workout particularly beneficial if you're struggling with a stiff lower back, making it an ideal session to perform after a long period of sitting at a desk or traveling.”

And because it’s a bodyweight workout, it can be done virtually anywhere and in next to no time. “Bodyweight workouts are highly efficient,” says Thompson. “You can complete a lot of exercises within a short period making them especially valuable for people short on time.”

Full-Body No-Equipment Workout

1 Push-up to pike

Reps 10-12

Start in a high plank position, with your hands under your shoulders, arms extended, body in a straight line from head to heels, feet hip-width apart and your core engaged. Bend your elbows to lower your chest to the floor, then push through your hands. As you rise, push your hips up and backwards so your body forms an inverted V. Return to the high plank position.

2 Side plank with rotation

Reps 15 each side

Lie on your side with your lower forearm on the floor, elbow directly underneath your shoulder and both feet on the floor, one in front of the other. Lift your hips until your body is in a straight line. Extend your top arm up straight up, then bring the arm down and through the gap between your body and the floor, rotating your torso. Pause, then return to the starting position. Do all your reps on one side then switch sides.

3 Alternating reverse lunge

Reps 15 each side

From standing, step backward and bend both knees to lower until your rear knee is just above the floor. Push through your front foot to return to the start. Repeat on the other side, alternating sides with each rep.

4 Long lever plank

Time 20-30sec

Start in a low plank position, on your forearms and balls of your feet, with your elbows directly underneath your shoulders and your body in a straight line from head to heels. With your core and glutes engaged, walk your feet backward until your elbows are in line with your forehead. Hold for the allotted time, maintaining the position of your body, then release.

5 Single-leg glute bridge

Reps 15 each side

Lie on your back with your knees bent and your arms by your sides. Lift your right foot off the floor, keeping your knee bent. Push through your left foot to raise your butt until your body forms a straight line from your shoulders to your left knee. Pause then lower your butt back to the floor. Perform all your reps on one side then switch sides.

If you have recurring aches and pains in your back, you’re not alone. A review of global studies found that up to 84% of adults worldwide have experienced back pain at some point in their lives. I talked to Pilates instructor and founder of SW4 Pilates, Chiara Boswell, about how Pilates can help you avoid back pain.

“Most of the time, unless it’s a disc problem, back pain is due to lack of movement,” says Boswell. “With sedentary or desk-bound people, they are just not moving their spine enough.”

“I see this every day, but I also see people improving within a few sessions,” Boswell. “Their pain is gone and they are working on their mobility—true mobility takes time.” That’s certainly encouraging. While there’s no one (or even four) Pilates moves that will relieve your back pain, introducing more movement and mobility into your weekly routine will help you see longer-term improvements.

“Moving all the joints makes sure your blood circulates, there as well bringing oxygen to the stiffer joints, muscles, tendons and organs. Together with deep breathing, you develop this flow of movement.”

Pilates For Back Pain

As with anything new, when doing these exercises take it gently, and stop if it hurts. If you’re currently experiencing a flare-up of back pain, it’s best to consult your doctor or physiotherapist before trying new exercises.

1 Cat-cow

Reps 10-15

Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head and tailbone towards the ceiling (cow pose), then exhale as you round your spine upward and tuck your chin towards your chest (cat pose).

2 Spine stretch forward

Reps 10-15

Sit on the mat with your legs extended in front of you, feet flexed and hip-width apart. Extend your arms in front of you, palms facing down. Inhale to prepare, then exhale as you drop your head and reach your arms forward, lengthening your spine forward over your legs into a ‘C’ curve. Imagine you are curling forward over a ball. Inhale to return, starting the movement from the base of the spine, returning to the starting position sitting up straight on the mat.

3 Swan

Reps 6

Lie on your front, your hands on the mat under your shoulders with elbows bent and tucked into your sides, looking down at the mat. Inhale as you lift your head and neck off the mat, gaze forward as you start lengthening towards the front of your mat, and exhale as you lift one bit of your chest off the mat at a time. “If your back feels OK you can lift off the mat all the way up to your belly button, making sure you’re still able to breathe deeply and engage your thighs on the mat,” says Boswell.

4 Swimming

Reps 10-15

Lie on your front on the mat with your arms and legs extended. Inhale to prepare, then exhale as you lift your arms, legs, and chest off the ground. Reach your arms and legs away from each other as you pulse them up and down. Inhale to lower back to the start.

Complicated workouts that require lots of equipment can be off-putting. This workout from Australian personal trainer Kayla Itsines, head trainer of the Sweat app, requires just one thing that you likely already have access to—a bench. 

Whether you’re at home, in the gym or at the park, there’s probably something you can use as a bench. A chair, park bench, low wall—anything stable that’s around knee height or a little higher will do. If you use a chair, make sure it’s placed against a wall so it doesn’t move and that it’s sturdy enough to handle your entire weight.  

I appreciate Itsines’s no-nonsense workout videos and I enjoy her infectious energy and unpretentious approach. This five-move workout can be taken at your own pace and however hard you work, you know you’ll be done and dusted when the 15-minute timer rings.

Kayla Itsines’ Bodyweight Bench Workout

Set a timer and see how many rounds and reps you can do. This workout hits your chest, arms, legs, glutes, abs and core—you’ll be feeling the burn by the end of the allotted time, I’m sure.

1 Triceps dip

Reps 12

Place your hands on a bench behind you with your heels on the floor and your knees slightly bent. Lower slowly as far as you can, then press back up powerfully.

2 Three-way mountain climber

Reps 18 

Place your hands on the bench and get into a push-up position with your arms and legs extended. Keep your core braced and your shoulders, hips and feet in a straight line throughout. Bring one knee towards your chest, then return it to the starting position. Repeat with the other leg.

Then bring your leg out to the side, moving your knee outside of the elbow on the same side. Repeat on the other leg. 

Finish with the cross-body variation. Move your knee towards the opposite shoulder when you bring it forward, twist your torso slightly. Repeat on the other side. That’s one rep. Repeat at pace. 

3 Step-up

Reps 10 on each side

Stand facing the bench and step onto it with your right foot, tapping your left toe at the top. Step the left foot back to the floor ready to repeat the movement, keeping your right foot on the bench throughout. Change sides after you’ve done your reps and repeat on the other side.

4 Incline push-up

Reps 10 

Place your hands on the bench and get into a push-up position with your arms and legs extended. Bend your elbows to lower your chest to the bench. Pause and press through your hands to return to the start.

5 V-sit crunch

Reps 10

Sit on the bench with your hands holding the bench behind you. Keep your legs extended, raise your feet off the floor and lean back so your body is in a straight line and you’re balancing on your butt. Bend your knees and bring them towards your chest. Return to the start under control.

6 Lateral step-up with high knee

Reps 10 each side

Stand side-on to the bench with your left side closest to the bench. Interlace your fingers behind your head and place your left foot on the bench. Extend your left leg to rise and bring your right knee towards your left elbow, twisting your torso to bring your elbow closer. Return your right foot to the floor under control, keeping your left foot planted on the bench. Complete all the reps on side, then swap sides.

I go to the gym multiple times a week, taking part in CrossFit workouts and other functional fitness-style sessions. My focus is always on improving my strength, fitness and mobility, which often means zeroing in on the components of these three things.

Things like coordination, stability and balance. Studies have shown that improving balance can help improve mobility, reaction time, strength, injury prevention and even quality of life. 

That’s because balance plays a key role in how we move. In the gym, I’m hoping better balance will help me move free-weights with more control—whether that’s in big compound lifts like back squats or thrusters, or lighter, dynamic moves like the dumbbell snatch—and improve my running.

To develop this attribute I’ve been using a short routine from clinical exercise physiologist Victoria Rose. It’s made up of five bodyweight exercises, three of which require a foam pad or a cushion to stand on.

It's a routine you can do before or after your usual training sessions to challenge your brain and body. 

Take a look at Rose's Instagram Reel below where she demonstrates each exercise.

Rose recommends doing these exercises daily to see improvements. She also suggests standing by a wall or chair for extra support if you lose balance.

I tried it on my lunch break and it was easy to do from home. I found these moves required core stability too, not just balance. I practice yoga once a week, so the single-leg balancing moves were familiar and I was comfortable doing them. However, adding closed eyes significantly increased the difficulty.

I found the heel-toe walking manageable, but when I tried doing it backward, as Rose recommended, I fell off balance a few times. One to practice. 

The ball-catching exercise requires another person and is great for coordination. I didn't have anyone to join me, so instead I balanced on one leg on a cushion while throwing a tennis ball up and down in the air. This was still a challenging test of my balance and concentration.

Although this routine is not like my usual CrossFit sessions—no burning muscles or puddles of sweat—I still found the moves challenging. I realized I needed more practice before I could do them without wobbling or falling. Hopefully adding some of these moves into my warm-up routine will level up my training.

Yoga is good for you. Not only does it improve mobility, balance and posture but it’s also a great way to build strength without weights.

However, not everyone enjoys yoga. It can feel too slow for some and most types of yoga don’t incorporate cardio. If that sounds familiar, you may find DDP Yoga more your speed. 

It’s named after its creator, former wrestler Diamond Dallas Page, and the practice combines some of the poses and sequences from yoga with low-impact cardio.

I do slow, relaxed yoga sessions every week, mostly because I find it supports my mental health and improves my mobility. I was interested to see how a more intense DDP Yoga workout would make me feel.

I chose a 25-minute workout, which began with 10 minutes of light stretching and breathing. Generally speaking, the types of yoga I’m familiar with encourage mindfulness and relaxation, but DDP Yoga is focused on building strength and boosting health, which was evident during this routine as the instructor spent a lot of time speaking about the benefits of each exercise.

Even during the stretching part of the workout, there were options to modify the movements, so DDP Yoga is suitable for beginners. The exercises in this section included downward-facing dog, cat-cow pose and tabletop.

There were then a number of strength-based exercises, including planks, a three-legged-dog hold and lunges. Most of the workout involved holding positions, rather than moving in and out of them, and there was lots of stretching as well as strength exercises.

It certainly got my heart rate up and engaged muscles all over my body, while also helping me to stretch. However, DDP Yoga seems mostly aimed at beginners looking to incorporate low-impact cardio and mobility work into their routines and I didn’t find it as challenging as some of the HIIT and strength sessions I usually do.

That said, I’m aware I need to incorporate sessions which boost mobility and stability into my regime, so I may return to DDP Yoga for that purpose.

The easiest way to try DDP Yoga for yourself is to use the seven-day trial of the app.

Perhaps the biggest mistake you can make at the start of a fitness kick is overdoing it. If your first workouts are too difficult, you run the risk of injury or even burnout. You may also find it hard to maintain motivation simply because the sessions you do are too challenging.

A training plan that starts with short, simple workouts is the way to go, and that’s exactly what the Climb The Ladder 30-Day training plan on fitness app WithU (App Store and Google Play) offers. The collection of 16 workouts starts with a five-minute strength session, which you can see below to try, and eventually builds up to a 20-minute workout. 

The idea is to do the 16 workouts in order over a 30-day period, with each session being one minute longer than the previous one. The workouts aren’t all strength sessions—HIIT and stretching are also on the plan.

And while WithU requires you to subscribe to access its entire library of workouts, the Climb The Ladder plan is free to all.

Tim Benjamin, ex-Olympian and co-founder of WithU, pulled the collection together to help people ease into strength training in the same way you would into running with a couch to 5K plan. It follows a similar format of gradually building your capacity.

“We designed Climb the Ladder based on the principle of progressive overload, whereby you increase the intensity of your workouts over time,” says Benjamin. “The concept can be applied to most forms of exercise, but you’ll mostly see it in strength and cardio training plans. This could be increasing your number of reps, your weights, or as with the Climb the Ladder plan, the duration of your workouts. 

“By gradually but continuously increasing the overload with each workout, you provide your body with the recovery time it needs to adapt to the new stimulus you’re introducing while also ensuring that you’re maintaining positive progression.

“It’s a simple but highly effective approach that allows you to continuously take steps towards your goals, such as building strength and endurance, or feeling fitter, in a sustainable way. By allowing your body to get used to the new stimulus by starting small, you avoid risk of injury, plus the continuous progression is fantastic for your mindset and confidence.”

Here’s the first workout from the plan to try.

Warm-up

Word to the wise: always warm up before beginning a workout. Here’s why warm-up exercises are so important.

1 Standing waist twist

Time 20sec Rest 10sec

Standing tall with your arms crossed in front of your chest, twist your torso to the right and left to mobilize the spine.

2 Squat adductor

Time 20sec Rest 20sec

Lower into a squat position, pushing your bum back and bending your knees until your thighs are parallel to the floor, then pulse your knees outwards to warm up your glutes.

Workout

Perform two rounds of the below.

1 Squat lunge lunge

Time 35sec Rest 15sec

From standing lower into a squat, then drive back up to standing, then step forward into a lunge on your right foot, lowering until both knees are bent at a 90° angle. Come back up to standing then step into a lunge on your left foot. Then repeat, doing a squat and a lunge on each side.

2 Blast off push-up

Time 35sec Rest 15sec

Start in a high plank position with your body supported on your hands and feet. Push up and back so your glutes move towards your feet, then move forward back into a plank as you lower your chest down between your hands until it’s hovering just above the floor. You can put your knees on the floor to make the movement easier.

If you enjoyed this five-minute workout, access the full 30-day plan by downloading WithU from the App Store and Google Play.

For more workout inspiration for beginners from Coach, check out how to start exercising safely, and this equipment-free beginner home workout. If you own dumbbells, or are a member of a gym, this beginner dumbbell workout is another great place to start. 

I’m rarely happier than when I’m working out, so I do it rather a lot. What I don’t (and really should) do so religiously is prioritize my recovery. 

This got me wondering: How do top athletes manage to train twice a day (or more) without burning out? 

Someone who trains harder than most is elite CrossFit athlete Noah Ohlsen. Alongside taking care of the fundamentals of recovery—a healthy diet and plenty of high-quality sleep—he boosts his recuperation efforts by following mobility routines from stretching app Pliability.

This, he says, is a “non-negotiable element of my daily routine” which helps him stave off injuries and improve his recovery.

The routine below is Ohlsen’s favorite for days when his shoulders and neck feel tight after training. That’s a feeling I’m familiar with, with CrossFit training combined with hours spent at my laptop resulting in an almost constantly stiff neck, so I decided to give it a go. Here are my thoughts, as well as instructions on how you can try it yourself.

How To Do Noah Ohlsen’s Mobility Routine

I used Pliability’s follow-along video to complete this routine (it’s in Pliability’s Shoulder And Neck Stress Relief pathway, if you need help finding it in the app). You can also use the instructions below to complete the session under your own steam. 

1 Self-cervical fascial mobilizations

Time 90sec each side

How to do it Kneel on your yoga mat, sitting on your heels. Place the fingers of your right hand on the left side of your neck, just above your collarbone. Gently press down with your fingers and look up and to the right. Hold this for a few seconds, then release the tension by bringing your head back to the starting position. Continue until the 90 seconds is up, then repeat on the other side.

How I found it This one took me a little while to get used to, and at first the biggest stretch I felt was in my quads (the effect of the kneeling position after a series of heavy barbell squats earlier in the week). 

I eventually found the movement that caused a stretch down the back and side of my neck, and made sure to look at the same point on the ceiling as I repeated the stretch.

2 Cross arm adduction

Time 90sec each side

How to do it Reach your right arm across your body, keeping it as relaxed as possible. Use your left forearm to hug it towards your chest. Inhale and exhale slowly. As you inhale, release tension on the arm, then when you exhale pull it closer towards your body. Continue until the 90 seconds is up, then repeat on the other side.

How I found it This was my favorite stretch of the lot. It brought back fond memories of my PE teachers’s warm-up routines, but 20 years and however many weight training sessions later I found it felt very different. There was a deep and enjoyable stretch in my lats and the back of my shoulder, and as the seconds ticked by I was able to pull the arm across my body further into my chest. 

I felt fantastic afterwards too. I’ve recently been dealing with light twinging and tightness in the front of my shoulders. It tends to flare up when my arm is extended upwards, but after this shoulder stretch I enjoyed far more freedom of movement around the joint without discomfort. 

3 Chin tuck

Time 90sec

How to do it Sit on the floor with your legs extended. Move your chin in towards your neck so your ears sit over your shoulders. Hold this position for one deep breath then release.

How I found it Prepare yourself, this one looks and feels a bit odd. It’s not the most flattering of movements, essentially asking you to create as many double chins as possible. I found it also produced a strange cramp-like sensation underneath my jaw, but

I’m glad I did it. After spending hours at my laptop or on my phone each day, my head tends to drop forward at every opportunity. The chin tuck can help develop neck strength to help you keep your head aligned with your spine. 

4 Glute bridge lat press-down

Time 90sec

How to do it Lie on your back with your knees bent and your feet flat on the floor and hip-width apart. Position your arms by your sides with your palms facing down. Flatten your lower back into the floor using your abdominals. Press through your heels to lift your hips until your torso and thighs form a straight line, and press your arms into the floor to engage your lats. Hold this position for one second, then lower your hips to the floor under control.

How I found it I really liked this one. Working out at home during lockdown showed me how hard it is to work your back muscles without equipment, but this move cleverly engages the lats. I was surprised to find just how effective it was too, with these large back muscles feeling like they had been put to work after just 90 seconds of the exercise.

The Result

This routine promises a lot off the back of just four moves and 10 minutes. The Pliability team said benefits include “enhanced shoulder and neck mobility, improved upper-body workout performance, reduced risk of injuries, increased overall training effectiveness and enhanced athletic longevity”.

Given that I only did the session yesterday, I can’t speak to athletic longevity, but I did notice some of the effects in my next workout. 

My shoulders felt like they were able to move more freely, particularly in the overhead position which had been causing me some discomfort. As a result, I was able to do kipping gymnastics drills while hanging from a bar without feeling restricted.

I felt slightly less tension in my neck too, although it was still pretty stiff, but hey, it’s probably unfair to expect a 10-minute routine to fix nearly a decade of days bent over a laptop, right?

Pliability has shared more routines with Coach. There’s this mobility routine put together by Cody Mooney, Pliability’s director of performance. Mooney also contributed these mobility exercises for hips, and finally there’s CrossFit star Emma Lawson’s mobility routine.

You might assume that equipment-free workouts are less challenging than routines with weights, but bodyweight sessions can be just as hard. Not only can they boost your fitness and build muscle, they can help to improve your coordination, power and speed. That’s especially helpful if you play sport, or take part in CrossFit or HYROX.

Personal trainer Ella-Mae Rayner has shared a routine on Instagram that will leave even the fittest of people breathless and sweaty.

It’s made up of eight bodyweight exercises, including some well-known movements such as the star jump and burpee. It’s a great way to work on your cardio fitness at the gym if you’ve had your fill of treadmill workouts, or as a way to work out from home equipment-free.

Take a look at Rayner's Instagram Reel below where she demonstrates each move.

Do each exercise for 45 seconds and then rest for 15 seconds. Complete the circuit four times in total, with one minute of rest between each round. You might be surprised how quickly this workout will get you out of breath, but remember it’s 35 minutes long so find a steady pace and try stick to it throughout.

The plyometric exercises such as the jump squat and jump lunge in this routine require a pop of power and speed, and these moves can help to strengthen your bones and joints, too. 

They are high-impact though, so take it slow if you’re just starting to exercise or coming back from a break. You can always remove the jumps from each exercise, performing unweighted squats and lunges instead, then progressing to the harder variations as your fitness increases.

If that’s still too hard, try this beginner HIIT workout instead.

Need help choosing? Our guide to the best gym trainers can help.

If you want to build core strength, the plank is a great place to start. This bodyweight exercise activates all the core muscles—from the rectus abdominis (the visible six-pack muscle) to the transverse abdominis (the deep core).

I’m a personal trainer and I’m always telling my clients about the effectiveness of the plank—that’s why I’ve created this three-move core-strengthening circuit which takes 10 minutes.

Plank Workout Overview

Perform the following three plank variations a circuit. Rest for 10-20 seconds after each move and for one minute after each circuit. Complete three circuits in total.

1. Walking plank x 30-45sec
2. Plank hip dip x 30-45sec
3. Plank leg raise x 30-45sec

If you find this routine too intense, start with Coach’s 30-day plank challenge which takes less than three minutes a day and gradually develops your core strength. 

Plank Workout Form Guides

1 Walking plank

Time 30-45sec Rest 10-20sec

Start in a high plank position on your hands and toes. Your hands should be directly under your shoulders, arms extended and core braced, and your body should form a straight line from head to heels. Maintaining the position of your body, drop your left elbow to your mat, followed by your right. Hold this position for a few seconds, then put your left palm on the mat under your left shoulder, straighten your arm, then repeat on the right side to return to the high plank position. Hold this position for a few seconds, then repeat. Alternate the side you lead with each rep.

2 Plank hip dip

Time 30-45sec Rest 10-20sec

Start in a low plank position on your forearms and toes. Your elbows should be directly under your shoulders, your core braced and your body should form a straight line from head to heels. Maintaining the position of your body, drop your hips to one side. Return to the center then repeat on the other side. Continue, moving slowly with control.

3 Plank leg raise

Time 30-45sec Rest 10-20sec

Start in a low plank position on your forearms and toes. Your elbows should be directly under your shoulders and your body should form a straight line from head to heels. Raise your left leg, pause for a few seconds then lower it to the floor under control. Repeat on the other side.

My training tends to focus on two things: improving my strength and increasing my cardio fitness. Whether I’m doing a CrossFit workout or I’m on the rower, I’m mainly interested in how much I can lift and how quickly and efficiently I can move.

I sometimes forget there are other things I should be doing other than just strength exercises and sweaty workouts. In fact, to improve my performance at the gym I know that working on skills such as coordination and mobility can make a big difference.

To work on these skills, I decided to try a bodyweight routine that sports scientist Rodrigo B. Perez posted on Instagram. In the caption, Perez says that adding these exercises into your day can help to improve strength, agility, coordination and mobility. Just what I’m after. 

Watch Perez’s Instagram Reel to see him demonstrate each of the exercises.

The first thing I realized is that the moves are trickier than they look. Not only did they test my core strength, but they also required my full attention to complete them correctly.

This was a nice change, as I can often go through a workout without thinking too much. Having to focus on the exercises encouraged me to take note of my form, which also added a mindful element as there was no time for my thoughts to wander.

Figuring out how to coordinate each move was the most challenging part. It meant that I had to keep looking back at the screen to make sure I was moving correctly. My range of motion is good so I didn’t find the exercises too hard from a mobility perspective. I also experienced good stretches in my hips, shoulders and hamstrings, which was a bonus.

I feel confident that improving my coordination skills using drills like these will benefit my training and help me to move faster and more efficiently during CrossFit workouts. The table twist and crawl hip slides would make a great addition to my warm-ups. They'd also be useful for people who play sports that require good coordination.

While mobility routines won’t replace my full-body workouts, sessions like these are fantastic accessory routines to provide both a physical and mental challenge. Coach has plenty of other sequences to try, such as CrossFit star Emma Lawson’s mobility routine and this six-move strength and mobility workout.

There’s no doubt that lifting weights can help you grow stronger, bigger shoulders. Barbell overhead presses and dumbbell raises feature in almost all the best shoulder workouts you’ll find on the web (including Coach’s). But if you’re new to lifting weights, or returning to exercise, these moves may seem difficult and intimidating. 

The good news is that you don’t have to invest in a gym membership or buy a pair of adjustable dumbbells to start training your shoulders. With these simple beginner shoulder workouts, all you need is your own bodyweight or a low-cost resistance band. 

It’s not just that this makes shoulder training more accessible. It’s a good idea to avoid weights when you first start performing shoulder exercises. Shoulders are among the most complex and mobile joints in the human body, and this makes them highly vulnerable to strains and injuries. If you’re just starting to train your upper body, there is a good chance your shoulders may lack a certain degree of strength and mobility.

Building up to dumbbell shoulder workouts with the routines below is one way to minimize your risk of injury. Another is to make a habit of beginning your session with a thorough warm-up and finishing with shoulder stretches. Finally, it’s imperative to listen to your body. If you’re struggling to complete a particular exercise, it’s best to stop and focus on developing your shoulder mobility instead.

Ready to get started? Below we’ve detailed a comprehensive shoulder warm-up routine, followed by a five-move bodyweight shoulder workout and a five-move resistance band shoulder workout to choose between. 

Get Set With This Shoulder Mobility Warm-up

Before you start your workout, it’s essential that you warm up. This simple five-move routine will improve your joint mobility and boost the blood flow to your muscles. Focus on slowly increasing your range of movement, and taking deep breaths in and out. As you progress to shoulder workouts with weights, use this shoulder warm-up.     

1 Cat-cow stretch

Sets 1 Reps 15

Start on all fours, with your wrists directly below your shoulders and your knees directly below your hips. First, get into the “cow” position by bringing your head up, dropping your chest and lifting your tailbone. Inhale deeply and squeeze your shoulder blades together. Pause for two seconds, then assume the “cat” position by tucking your chin into your chest, lowering your tailbone and rounding your back. Exhale as you pause for a couple of seconds, then slowly return to the starting position.

2 Child’s pose to cobra

Sets 1 Reps 15

On all fours with your knees wider than hip-width apart, sit your bum back toward your heels, extend your arms in front of you and lower your chest. This is child’s pose. From here, shift your body forward, straighten your arms and press your hips into the floor. Arch your back and turn your face upward to feel the stretch down the front of your body. Maintain this cobra position for a couple of seconds, then slowly return to child’s pose.

3 Shoulder lateral swing

Sets 1 Reps 15

Stand with your feet shoulder-width apart and arms by your sides. Raise your arms out to the sides so they’re parallel with the floor. Keeping your arms straight, cross them in front of you, and then dynamically bring them back to the starting position. Keep your back straight and engage your core muscles to avoid swaying side to side.

4 Standing straight-arm circles

Sets 1 Reps 30

Stand with your feet shoulder-width apart and arms by your sides. Raise your arms out to the sides so they’re parallel with the floor. Engage your core and, with a straight back throughout, begin to move your arms in small circles. As your joints warm up, gradually progress to larger circles. Don’t sway, tilt to the sides or tense up your neck. 

5 Shoulder corkscrew

Sets 1 Reps 30

Stand with your feet shoulder-width apart and arms by your sides. Raise your arms out to the sides so they’re parallel with the floor and your thumbs are pointing up. Keeping your arms straight, rotate your arms so your thumb points forward and then to the floor. Slowly return to the start. Drive the movement from your shoulders and keep your core engaged throughout the movement. 

Bodyweight Beginner Shoulder Workout

Developing your ability to perform functional movement patterns is the first step to increasing your strength and mobility, with your shoulders and every other body part. Compound bodyweight movements allow you to train your shoulders alongside other muscle groups, such as your back and chest. This approach will help you to avoid muscular imbalances, stabilize your shoulder joints and increase your overall body awareness. 

If any exercise feels too easy, either increase the number of sets or reps, or slow down the tempo of the movement to put the muscles under tension for longer. Complete two to three sets of each exercise and eight to 12 repetitions per set. Take at least 15 seconds of rest between sets to catch your breath. 

1 Incline push-up

Sets 2-3 Reps 8-12 Rest 15sec

Place your hands shoulder-width apart on an elevated surface, such as a bench or your sofa. The lower the object, the more difficult the movement. Keeping your hands directly below your shoulders, take a few steps back until your body forms a straight line from heels to head. Relax your neck, brace your core, then bend your elbows to lower your chest toward your hands. Press your hands away to return to the starting position. Don’t allow your elbows to flare out beyond a 45° angle from your body. 

2 Mountain climber

Sets 2-3 Reps 8-12 Rest 15sec

Get on all fours, with your hands directly below your shoulders, then raise your knees off the floor until your body forms a straight line from heels to head. Engage your core and, keeping your hips level, drive one knee toward your chest, then return it to the start position. Repeat the movement on the other leg. That’s one repetition. Once you get into the rhythm, increase your pace until it feels like you’re running on the spot. If you’re struggling to count reps, work for 10-20 seconds. 

3 Plank to downward dog

Sets 2-3 Reps 8-12 Rest 15sec

Begin on your hands and toes, with your hands directly below your shoulders. Your body should form a straight line from heels to head. Brace your core and relax your neck, then lift your hips high to assume an inverted V-shaped pose, pressing your shoulders away from your ears. Slowly return to the starting position. If you struggle to maintain the V-shape, place your hands on a bench or step to reduce the pressure on your shoulders. 

4 Bent-over Y raise

Sets 2-3 Reps 8-12 Rest 15sec

Stand with your feet shoulder-width apart. Keeping your knees slightly bent, back straight and core engaged, hinge forward from your hips until your body is at a 45° angle with the floor. Raise your arms up and out so that your torso and arms form the letter Y. Squeeze your shoulder blades together to lift your arms slightly higher, hold this position for a couple of seconds, then lower your arms and repeat.

5 Superman row

Sets 2-3 Reps 8-12 Rest 15sec

Lie face down with your arms extended in front of you. Brace your core, glutes and thighs, and lift your arms, chest, and legs off the floor, while maintaining a neutral neck position. Pull your elbows back toward your ribs and squeeze your shoulder blades hard for a couple of seconds, then extend your arms back to the start position. Remember to breathe in and out with each rep.

Beginner Shoulder Workout With Resistance Bands

Resistance bands are cheaper and more portable than free weights. They also happen to be one of the best tools for improving shoulder strength and mobility. For this workout, pick a light and long resistance band. Ideally, your band will come with handles, but if that’s not the case, simply wrap the ends of the open-ended band around your hands. 

No matter what exercise you do, make sure to engage your core and move in a slow, controlled manner. If you find you have to yank the band or sway back and forth to complete the exercise, you may need to pick a lighter band. Complete two to three sets of each exercise and eight to 12 repetitions per set. Rest for 15 seconds between sets. 

1 Band pull-apart

Sets 2-3 Reps 8-12 Rest 15sec

Stand holding a light resistance band in both hands in front of you with straight arms. Keep the band taut and your core muscles engaged, then squeeze your shoulder blades together as you pull the band apart, bringing your arms out to the sides. Your upper body should form a letter T. Pause, then return to the start. Aim to maintain tension in the band throughout the set. 

2 Banded face pull

Sets 2-3 Reps 8-12 Rest 15sec

Attach a resistance band to an anchor point, such as a banister, a tree or a lamppost. The anchor point should be at or slightly above your eye level. Facing the anchor point, hold the band in both hands and move a few steps away to create tension. Squeeze your shoulder blades together and pull the band toward your face. Your elbows should flare to the sides. As the band gets close to your face, externally rotate your shoulders slightly so your hands rise, pause, then slowly return to the starting position. 

3 Banded lateral raise

Sets 2-3 Reps 8-12 Rest 15sec

Place the resistance band on the floor and step on the middle of it, with your feet shoulder-width apart. Take hold of the ends and stand with your arms by your sides. There should be some tension in the band—adjust your position as necessary. Brace your core, bring your shoulders blades back and down and, with a slight bend in your elbows throughout, raise your arms out to the sides up to eye level. Lower under control.

4 Banded front raise

Sets 2-3 Reps 8-12 Rest 15sec

Place the resistance band on the floor and step on the middle of it, with your feet shoulder-width apart. Take hold of the ends and stand with your hands in front of your thighs. There should be some tension in the band—adjust your position as necessary. Brace your core, bring your shoulders blades back and down and, with a slight bend in your elbows throughout, raise your arms in front of you up to eye level. Lower under control.

5 Resistance band seated overhead press

Sets 2-3 Reps 8-12 Rest 15sec

Sit on a bench, chair or step. Place the resistance band on the floor and step on the middle of it. Take hold of the ends and raise your hands next to your shoulders, with palms facing forward. Extend your arms straight up. Slowly return your hands to shoulder height. Avoid locking out your elbows at the top of the exercise and keep your core muscles engaged throughout the movement. If the resistance band is too short, try pressing with one arm at a time.  

See more options with our guide to the best resistance bands.

If I’m pressed for time and trying to squeeze some movement into my day, my go-to option is a quick ego-boosting upper-body workout and this is one of the best you’ll find. Trust me, I tried it.

“This will cause extreme swelling in the upper body,” warns Chris Hemsworth’s trainer Luke Zocchi, who shared the two-move session with his 312,000 Instagram followers. 

He’s not wrong either. Though it took just six minutes, the bodyweight workout left me walking a little taller, and with an enviable chest and back pump.

All you need to give it a go is a pull-up bar and something to do dips on—parallel bars in a gym, a pair of chairs placed opposite each other, or gymnastic rings (my preferred option).

Zocchi describes this session as a “little burner to try in your next chest and back session”. You can use it as a workout finisher, part of a wider hypertrophy training routine or when you’re in need of an upper-body pump, pronto.

To do this workout perform four supersets of pull-ups and dips, starting with 10 reps of each and knocking two reps off with every round. Rest as little as possible. 

Zocchi changes his grip for each round of the pull-ups. He begins with an angled grip, progresses to a hammer grip with palms facing, goes underhand to grind out six chin-ups, and finishes with an overhand grip.

I added another two elements to the workout. Firstly, every set had to be unbroken. This provided an extra test for my muscular endurance and added a tactical element to the session—if I rushed into the next set, I risked failing the seventh pull-up out of eight and having to restart the round. 

I also placed an extra round of two reps at the end, it just felt like a neater way to tie things up.

They seemed like a good idea at the time, but by the second round I was struggling. Interestingly, it was only the pull-ups that proved problematic, highlighting where my weaknesses lie.

My opening 10 reps went well and I took a tiny rest between sets. But when I found myself straining my chin skywards as I ground out my final rep on the next round, I realized that had been a mistake. 

My rest times grew longer for the final rounds, and my strict pull-up form went from picture-perfect to just about justifiable. 

One saving grace was that each round involved fewer reps than the last. Of course, this helps physically, but mentally it’s reassuring to know that your largest sets are behind you. For this reason, I was able to persuade myself not to let my rest periods drag on and wrap things up in a little under six minutes. 

How To Scale This Workout

Pull-ups are notoriously difficult, and if the idea of 28 reps, even with different grips, seems out of reach, you can still perform this workout with a few adjustments. Use a long-looped resistance band to perform assisted pull-ups—the more resistance the band offers the easier it will be—or an assisted pull-up machine at the gym. Coach’s triceps dips exercise guide also includes easier variations using a weights bench so you find a version you can manage, too.

And to improve your back strength for pull-ups, try this pull-up workout plan for beginners and you’ll be pulling your chin above the bar like a pro in just a month.

For help choosing, read our tried-and-tested guide to the best pull-up bars.

When I asked professional CrossFit athlete Aimee Cringle for a bodyweight workout to challenge Coach readers, I didn’t think she would reach for something quite this wicked. 

Fresh off a 225lb bench press PB, the 24-year-old and Built For Athletes ambassador said just three words: death by burpees.

It’s a brilliantly simple challenge and unlike some CrossFit workouts, it’s accessible to all fitness and skill levels. 

Death by burpees is an EMOM workout. EMOM stands for every minute on the minute. Start a running clock and do one burpee in the first minute. Do two burpees in the second minute, followed by three in the third, and so on, until you can’t complete the target number of burpees within the minute. 

This can feel like a strange workout because it’s not especially taxing at first. It might even seem a bit boring. Cringle says you can start on three, four or five burpees, if you want to skip to the good bit.

“People will think it’s easy on round seven, but just you wait,” says Cringle. “Anything following a ‘death by’ format is just horrible. I think by round 12 it will get a bit spicy, maybe even before then.”

Burpee Form Video Demonstration

Aimee Cringle’s Workout Tips

Knowing what’s in store for anyone who attempts this workout, I asked Cringle if she had any words of wisdom which Coach readers could help them as they approached the latter stages. 

After a moment’s pause, Cringle answered: “Dig deep. When you get to the rounds where you have about 10 seconds of rest at the end of the minute, just try to control your breathing, because once the minutes start rolling on and you just have to keep doing non-stop burpees, it’s horrible. But once it does get hard it’s probably not going to last much longer.”

In true CrossFit style, she also suggests doing it as part of a group. There’s comfort in company, after all.

If you’re looking for a score to beat, Cringle recalls finishing somewhere around the 24th minute when she tackled this challenge a few years ago. However, this was doing burpees-over-bar, a popular CrossFit upgrade that sees you jump over a loaded barbell between each rep. 

“If you had access to something you could jump over, you could make it harder by doing burpees-over-bar,” she suggests. But unless you too are a professional athlete, I highly doubt you’ll want to make this test any more difficult.

I often include short core workouts at the end of my strength training workouts as finishers. In part that’s because a strong core is crucial to performing heavy compound exercises such as squats and deadlifts safely, but having a strong core can also reduce the back pain I experience after sitting at a desk all day.

To build my core strength, I’ve decided to take a little-and-often approach by using short core routines to break up my working day. I came across this routine from level 3 PT Brooke Inglesfield which is made up of three simple movements and only takes 10 minutes.

It doesn’t require any equipment, so I simply rolled out my yoga mat on my living room floor and got started.

Take a look at Inglesfield’s Instagram Reel where she demonstrates each of the exercises.

This workout involves three movements: crunches, bent leg raises and those first two exercises combined. Inglesfield’s workout requires you to perform an exercise for 40 seconds, rest for 20 seconds and then move on to the next exercise. Once you’ve completed all three exercises, repeat that sequence three times in total. Focus on slow and controlled movements to increase the time the muscles are under tension.

I liked that these weren’t complicated core exercises, but I still paid attention to my form, bracing my core before I started by tucking my ribcage in and ensuring my back was flat against the floor. If you need to brush up on your technique, Coach’s expert guide to how to do crunches can help. Our leg raise form guide also features the knee raise variation Inglesfield uses.

I wasn’t sweaty or exhausted by the end of the routine, but I felt that I had challenged my core muscles, and I went back to my desk sitting up a little bit straighter and feeling stronger.

Look at any list of the best leg exercises and I can guarantee you will find the squat, lunge and glute bridge. These moves are a great place to start for anyone beginning to train their lower body and I’ve found a simple routine that incorporates all three.

It’s from one of my favorite coaching duos, Vivienne and Mike Addo, two level 3 PTs who go by Mr and Mrs Muscle. I think it’s a great beginner routine because you can start with the modifications provided—reverse lunge, squat and single-leg bridge—then as your fitness builds, progress to the harder versions and add weights.

Flick through Mr And Mrs Muscle’s Instagram post to watch them demonstrate the moves.

The format is simple. Perform each move for 30 seconds, rest as needed, then move on to the next exercise. Repeat the circuit three or four times for a short sweat which will take less than 20 minutes, although do factor in time for a warm-up before starting.

If you like the look of this workout, but would prefer a follow-along version, you’ll find it in the MrandMrsMuscle app (App Store and Google Play; and it’s lower-body workout 17). There’s a seven-day trial, and $9.99 a month after that.

You can also try Vivienne Addo’s exercises for weak knees, this nine-move leg workout at home, or if you have the equipment, this resistance band glute workout.

Coach has plenty more great options for beginners too, including a home workout for beginners, a beginner upper-body workout and a beginner dumbbell workout.

Mat Fraser has won the CrossFit Games five times, dominating the sport from 2016 to 2020 and finishing with close to double the points of his nearest rival in his final year. 

So, when Fraser speaks, the CrossFit community listens. And when he sets a fitness challenge via his programming brand, HWPO Training, you can bet your bottom dollar most of them are going to give it a go. 

You should try it too. Here’s how.

How To Do Mat Fraser’s Fitness Challenge

Seven-minute AMRAP of:

• Burpee x 7
• Push-up x 7
• Unweighted squat x 7

AMRAP stands for as many reps/rounds as possible. Set a timer for seven minutes then do as many rounds of burpees, push-ups and unweighted squats as you can in that time.

The number of rounds, as well as the reps of any incomplete rounds, is your score. 

Complete the workout and you might get more than a solid sweat and a pair of heaving lungs.

“To celebrate the hard workers around the world and the launch of HWPO annual program pricing, we’re giving away a free year of memberships every day for seven days [between November 20 and November 26],” says Fraser. 

“Complete this workout, post it on social [Instagram], tag @hwpotraining, and we’ll pick one winner each day who showed up and took on the challenge.”

Your post can be a video, picture, screenshot or just your score—there’s not going to be any need for Spielberg-esque filming or an in-person judge.

HWPO Training has several programs available. These include HWPO Flagship for those looking to improve for CrossFit competition, HWPO60 for people who are pressed for time but still want a challenging training session, and HWPO Sweat which delivers 45-minute bootcamp style workouts with minimal equipment. 

I followed the HWPO Flagship track last year and was impressed by its no-nonsense approach to training.

While it did include the type of fancy movements and killer WODs (workouts of the day) associated with CrossFit, the bedrock of the program was straight strength and cardio-boosting protocols.

I improved my engine with weekly rowing intervals and Fraser’s signature 40-minute EMOM workouts. My leg strength was also sent skywards thanks to a 12-week back squat cycle. 

If this sounds like something you might be interested in, you can try this seven-minute workout for a bitesize taste of things to come, or sign-up to HWPO Training for a 14-day trial.

If there’s one thing we love about abs training, it’s that targeted abs workout should be short. That’s especially welcome when a routine is as intense as this one from Sweat app founder and trainer Kayla Itsines.

It’s made up of five bodyweight exercises and should only take 10 minutes, depending on how many rounds you choose to do. It’s a great circuit to add on to the end of a longer weights workout. As well as working your abs and obliques, you’ll raise your heart rate and keep it high, helping to burn fat too. 

Take a look at Itsines’s Instagram post where she demonstrates each of the movements.

If any of the movements are unfamiliar to you, Coach has form guides for every exercise and useful form tips too. For instance, certified personal trainer Cara D’Orazio advised that when performing the bicycle crunch, “you want to keep your chin slightly off your chest and your elbows should be going across, so when my right knee is up, my left elbow is going across me to the side. That way it gets into the full oblique.”

One other essential tip from our guide to how to do the burpee is to ensure you’ve warmed up because, according to trainer Dan Baldwin, “the burpee can put a lot of stress through your ankles, knees and wrists.” If you use Itsines’s routine as a finisher you will be warmed up already, but if you’re planning on doing it as a standalone 10-minute workout, add in some warm-up exercises first and make sure you gradually raise your heart rate before getting stuck in.

Dig into our form guides for mountain climbers, walking planks (what Coach calls commandos) and the inchworm (Coach’s name for caterpillar walks) for how to do the other exercises.

For more short abs routines, try this fitness model’s 10-minute abs workout, this eight-minute abs workout, this seven-minute abs workout or five-minute abs workout. Just don’t make the mistake of thinking the workouts get easier as they get shorter. 

I’ve been writing about health and fitness for years, and I spent most of the Covid lockdown looking for ways to keep fit without the gym. For me, that meant lots of online Barre classes and modified CrossFit workouts using a barbell my gym loaned to me for the duration. One thing I never tried was a Joe Wicks workout.

Wicks, also known as The Body Coach, is one of the most recognisable names in the UK fitness industry, in part because of the daily live workouts for kids and adults he streamed during lockdown. 

His workouts are accessible and designed to be done at home with minimal, if any, equipment. As someone who prefers strength-training over other form of exercise, I’ve been skeptical about how much bodyweight workouts would benefit me.

However, with the days getting darker and colder, I’m struggling to make it to the gym first thing in the morning as usual. When I noticed Wicks had posted a new 15-minute workout, I decided to give it a go as a way to get moving at home.

Wicks describes the workout as an intermediate HIIT workout. It starts with 35 seconds of movement, followed by 25 seconds of rest. 

I was familiar with all of the exercises, including mountain climbers, push-ups and lunges. The workout switches between high-impact exercises like running on the spot and burpees, and low-impact exercises, such as glute bridges and bicycle crunches. This meant, combined with the fairly long rest periods, I had time to get my breath back between the high-impact movements.

However, the workout finished with mainly cardio exercises, which I enjoyed, as it left me sweaty and breathless by the end of the session, so I felt like I’d got a good workout in.

One benefit of Wicks’s workouts compared with other online personal trainers is that he properly demonstrates and explains the correct form for each move. Do the move wrong, especially at pace, and you may injure yourself or, at the very least, not work the intended muscles.

I enjoyed the workout and it got my heart rate up. It’s a good option if you just want to get moving, especially if, like me, one of the main reasons you exercise is for those post-workout endorphins that leave you feeling good throughout the day, which this routine, although short, delivered on.

As an avid Crossfitter, eyeing up a rival functional fitness event like HYROX feels like something of a betrayal. I love the CrossFit way of training, but I also love a new challenge, and an 8km fitness race that features a different functional workout station every kilometer sounds like my kind of challenge.

On holiday recently, away from my usual CrossFit routine, I decided to try out a session created by HYROX master trainer Jade Skillen. The routine looked straightforward enough: A 1km run followed by 10 burpees, 10 push-ups and 10 lunges, repeated five times in total. The only fly in the ointment was that I’d be performing it on a woodland trail after a wet spell—not exactly the most appealing surface for burpees, but not bad enough to back out, so I set off.

How To Do Jade Skillen’s Bodyweight HYROX Workout

Five rounds for time:

• 1km run
• Burpee x 10
• Push-up x 10
• Lunge x 10

Three Things I Learned From This Bodyweight HYROX Workout

1. Compromised Running Is Harder Than I Expected

I train at a CrossFit box for 90 minutes or more at least five times a week  I regularly tackle long metcons featuring box jumps, wall balls and thrusters so I’m no stranger to leg-fatiguing workouts. 

That still didn’t prepare me for a sensation which I can only describe as trudging through treacle. The HYROX crowd call this “compromised running”, and it should be one of the key components of HYROX training. It’s hard, even by CrossFit standards, and it takes some getting used to.

2. I’m Not As Fast As I Thought

“Back in 30,” were the words I said to my partner as I left our yurt (after years slumming it in various tents it turns out I quite like glamping).  

I was not back in 30 minutes. 

I’m not a runner, but I’ve always comforted myself in the knowledge that I can run at a semi-respectable pace when called upon; a sub-50 10K or somewhere in the vicinity of 23 minutes when covering half that distance. 

Lately however, I’ve been focused on improving my CrossFit skills over running so haven’t run more than 800m in one go for a few months. 

Nevertheless, I confidently calculated a target time of 28 minutes based on a worst-case scenario of five-minute kilometers. Turns out I was way off. 

Each 1km took me an average of 25 seconds longer than estimated. I’m guessing that’s the impact of compromised running. That meant my finish time was just shy of 33 minutes. Not too bad, but not as fast as I expected. 

3. I Like Running

It’s a source of camaraderie among CrossFitters to groan every time running shows up in a metcon. As we’ve seen, there’s some work to do on the running front. However, I can’t help but enjoy the challenge, especially when there’s a mucky trail to explore.  

I found myself wending along a rickety wooden pathway covering a creek before leaping over logs blocking my path. The UK’s unpredictable weather hit me with bursts of sunshine, blustery winds and impromptu showers in turn—and I loved it.

One of the things I love about CrossFit is that, even though I’m far from being the fittest person at my gym, I can still attempt a challenge set by a former holder of the title Fittest Man On Earth.

This 20-minute CrossFit workout comes from the mind of 2015 Games champion Ben Smith, and it’s so simple you can do it pretty much anywhere. The workout was posted to CrossFit.com as part of Smith’s two-week stint as a guest programmer. 

To do the workout, set a timer for 20 minutes. Run as far as you can during the odd minutes (for the avoidance of doubt, you begin on minute one), then, during the even minutes, perform 15 unweighted squats and rest for the remainder of the minute. Your score is the total distance accumulated during the 10 minutes of running.

“The goal is to match your distance each minute,” writes Smith in his post on Instagram. “You can mark a 1 min run from your house, and do 5 trips back and forth trying to work on pacing as the workout picks up!”

I didn’t listen to this advice and opted for a hilly one-kilometer park loop instead, which wound up being a mistake. 

My Score

It’s customary after completing a CrossFit.com workout to head to the comments below and share your score. Strava logged my score as 2.6km, or a little more than 1.6 miles. 

I was able to stick to Smith’s recommendation of “aiming to get at least 30 seconds of rest after each set of squats”, although I fell short of matching or beating the distance I ran each round. 

Everything started well. I hit 270m on the run, got through the squats and still had 30 seconds to catch my breath. The second, third and even fourth rounds didn’t feel too shabby either. Then things started to go downhill.

My quads began to tire from the squats and the next segment of my park loop included an unforgiving incline. The minute of running that followed was way short of the 250m average I’d set and the burning in my lungs had me questioning why I hadn’t picked darts or pool as my sport of choice.

So, my top tip: do this workout somewhere flat. 

While I was able to keep my rest times to at least 30 seconds, this breather felt shorter and shorter each round. By the final minute of running I was putting in what felt like a max-effort sprint. After the last set of 15 squats I collapsed spread-eagled on the grass, gasping for air and drawing funny looks from passersby. As the CrossFit crowd might say, “I’d had a good time.”

Smith’s stint as a guest programmer on CrossFit.com came after cameos from CrossFit Games competition director Adrian Bozman and general manager of sport Dave Castro, and it’s been my favorite.

I found the sport after watching the 2015 Fittest On Earth documentary on Netflix, in which Smith stars. Trying a cardio CrossFit workout from an athlete I’ve admired for some time added an extra incentive to push myself, and this challenge cleverly balanced accessibility with a lung-busting challenge. Smith wrote in his post that the workout is all about “doing the common uncommonly well”. 

I could be accused of tailoring my CrossFit training to focus on impressive gymnastic skills like muscle-ups and handstand walking, but simplicity should always have a place if you want to build the strength, skill and fitness needed for CrossFit. It doesn’t get much simpler than running and squatting!

Lifting weights is one of the best ways to build strength but if, like me, you strength train on a regular basis, you might have forgotten just how effective bodyweight workouts can be.

Even for people who regularly lift heavy barbells, moving with just your bodyweight can be seriously challenging and can also improve your coordination, posture and balance.

I’m working on improving on my core strength at the moment, so I decided to try an equipment-free routine created by fitness model and personal trainer Shaun Stafford. 

It involves four exercises and only takes 15 minutes, so I decided to do it at home as a quick break from work, to fire up my core muscles and get me moving. Building a strong core is also a good idea if you work a desk job, like me, as it helps develop the strength needed for good posture.

Take a look at the routine in the Instagram reel below and watch Stafford’s form closely. See Coach’s exercise guides on plank shoulder taps, sit-outs, cross-body mountain climbers and modified V-sits for more pointers.

Within a couple of minutes of beginning this workout, my shoulders and abdominal muscles were working hard and I found myself having to take small breaks, adopting a child's pose for a couple of seconds.

I'm not used to doing consecutive core exercises—I usually focus on compound movements—and forget just how intense that abdominal burn can be. But by the end of the routine, I felt that my entire core had been pushed to its limit and I’m definitely going to come back to this session to help me build up my core strength.

If you enjoyed this workout, we have two training plans for the gym from Shaun Stafford to help you build muscle: this four-sessions a week full-body workout plan and this push-pull workout plan.

CrossFit athlete Chandler Smith has biceps like bowling balls and does burpees so fast he’s practically a blur. Simply put, he’s incredibly fit. 

So when I was offered the chance to try a CrossFit workout set led by the man himself, there was no way I could refuse. 

I joined about 50 other gym-goers and athletes at the WIT Fitness x Puma event in London to mark the launch of the Puma Fuse 2. 

Beforehand, I thought I might fare OK in the workout. I train at my local box most days and like to think I’ve attained the status of “intermediate CrossFitter”. That was not what I thought once the dust had settled.

Before tackling Smith’s challenge, first up was a 15-minute AMRAP workout (as many reps as possible) courtesy of Joshua Al-chamaa, a UK athlete who finished on the podium at the 2022 CrossFit Games as part of Team Invictus. 

As part of a team of three, we tackled a sequence of 30 toes-to-bar, 30 dumbbell clean and jerks, and 30 dumbbell squats. In a you-go-I-go format, one team member worked while another rested and the third racked up calories on a Concept 2 RowErg.

With my grip and shoulders suitably fried, I headed outside for Smith’s session.

Chandler Smith’s Workout

Smith had set another 15-minute AMRAP—performed solo this time—of 24 unweighted squats, 24 push-ups, 24 lunges and a 400m run.

It sounded simple, and it was, but as I found out when training with top-tier CrossFit athletes, diabolical workouts are built on simplicity. 

A pre-workout pep talk from Smith involved some form cues and a warning not to cheat on form. He was looking for proper depth on the squats, chests to the floor on the push-ups and control during the lunges. With a mortifying no-rep a distinct possibility, I took this advice to heart. 

I kept to a steady rhythm for the first round of bodyweight exercises and started feeling good. The effects from the previous metcon seemed to be wearing off, so I began to push the pace. With the lunges done, I set off on the run. 

This was where my world came crashing down. The cocktail of high-volume bodyweight exercises, mixed with the dumbbell squats and the clean and jerks from the workout before, had taken its toll on my quads. My thighs felt like lead. 

From the second round onward my legs were on fire. Fortunately, with colleagues, fellow journos and dedicated CrossFitters tackling the workout alongside me, my competitive spirit kicked in. 

“If I can just cycle my squats faster than the person to my left… All I need to do is start my run before the guy in front… Keep the push-ups unbroken and you can make up some ground on everyone else.”

With this approach the time flew by, and before I knew it Smith was yelling, “Three, two, one, TIIIIME!”

Three rounds and 72 reps was my final score. I finished my last lunge just as the clock hit zero. Over to you. 

Going away on a summer holiday far from your gym or home gym equipment doesn’t mean you have to throw in the sweat towel.

Of course, you might be happy turning your back on your training for a while (and there are good reasons to take a break from exercise on holiday). But, if you fancy a mood-boosting sweat, then Faisal Abdalla, PT and coach at audio-led fitness app WithU, has just the thing. 

This small-space workout is ideal for hotel rooms and consists of just six bodyweight exercises. 

How To Do This Holiday Workout

The exercises in this workout are arranged into a circuit. Do each exercise, one after the other, for 30 seconds, resting for 10 seconds between each one, and for 30 seconds after the final exercise. Perform the circuit a total of three times.

1 Squat jump with pulse

Time 30sec Rest 10sec

Stand with your feet hip-width apart. Push your hips back and bend your knees to lower until your thighs are parallel to the floor. Rise a little, then lower again to parallel, and then drive through your heels to jump straight up. Land softly and go straight into the next rep.

2 Cossack squat 

Time 30sec Rest 10sec

Adopt a wide stance. Move your torso over one leg and bend the knee of that leg to lower, pushing your hips back, and keeping your chest up and your other leg extended—if you’re comfortable doing so, you can pivot onto the heel of your extended leg. Return to the start and repeat on the other side, alternating sides with each rep.

3 Plank pike to toe reach 

Time 30sec Rest 10sec

Get into a high plank position with your wrists directly below your shoulders, arms extended and your body in a straight line from head to heels. Raise your hips and tap your right foot with your left hand, then return to the start. Repeat on the other side, alternating sides with each rep. Move at pace but smoothly.

4 Hand-release push-up

Time 30sec Rest 10sec

Get into a high plank position with your wrists directly below your shoulders, arms extended and your body in a straight line from head to heels. Bend your elbows to lower your chest to the floor. Lift your hands off the floor for a moment then push yourself back up. Keep your head in line with your spine throughout—don’t let your chin rest on your chest or point forward. 

5 Leg raise

Time 30sec Rest 10sec

Lie on your back with your legs extended and together. Keeping your head and shoulders on the floor at all times, lift your legs so your feet are pointing at the ceiling. Lower them slowly, keeping your lower back pressed into the floor. Stop before your heels touch the floor, then go into the next rep.

6 Boat pose

Time 30sec Rest 30sec

Sit on the floor with your legs extended. Lean back and raise your legs to 45°, extending your arms forward to help you balance. Hold this position.

I know they’re not for everyone, but I like a vacation workout. I feel under less time pressure than in my regular pre-work sweat sessions, and they never fail to improve my mood. But every time I search for kit-free CrossFit workouts to tackle al fresco, I’m recommended WODs like Mary, Annie and Cindy.

While these are technically bodyweight workouts—you won’t need to lift weights in any of the movements—they still require some sort of gear like a skipping rope or pull-up bar, neither of which tend to make it into luggage. 

To solve this recurrent conundrum I recruited the help of CrossFit athlete Lucy Campbell, who secured the title of UK’s fittest woman in 2022 following her 16th-placed finish and two event wins at last year’s CrossFit Games. 

Read on to find four no-equipment CrossFit workouts you can tackle any time, anywhere—just don’t confuse equipment-free with easy. 

1. AMRAP 20

Exercises

• Burpee: Reps 5
• Push-up: Reps 10
• Unweighted squat: Reps 15

How To Do This Workout

Start a 20-minute timer, then perform five burpees, 10 push-ups and 15 unweighted squats, resting as little as possible between movements. Repeat this sequence, completing as many rounds as possible in 20 minutes. 

Campbell says: The key to this workout is pacing. Remember, you’re going to be working for 20 minutes so you don’t want to come out hot and burn out early. Instead, try to go at a pace that allows you to keep moving steadily for the full duration without too much rest. 

The push-ups are likely to accumulate the most muscular fatigue so break these up into two or three sets from the start, then try to maintain that rep scheme from start to finish. If you can’t yet perform a full push-up, or the volume is too much for you, then either do them on your knees or with your hands on an elevated surface, such as a chair.

2. 21-15-9

Exercises

• Handstand push-up: Reps 21, 15, 9
• Triceps dip: Reps 21, 15, 9
• Push-up: Reps 21, 15, 9

How To Do This Workout

While the last workout will test your muscular endurance, this session puts your pushing power and strength on trial. Following the 21-15-9 format, you’ll tackle 21 reps of each exercise in the first round, followed by a round of 15 reps and a final round of nine reps. 

You will need a wall to support your back for the handstand push-up and a chair or bench for the dips, but since neither are pieces of equipment you need to carry in your luggage, we’ve allowed them.

Aim to complete all moves “for quality”, focusing on your form and muscle activation rather than rushing to get the workout done as fast as possible. 

Campbell says: This is a very upper-body-dominant workout with a lot of pushing. It’s very important that you don’t rush through the movements and don’t let your form deteriorate, so break up the rep scheme into smaller sets to make it more manageable. 

If you can’t do handstand push-ups, perform a pike push-up [where your hands and feet are on the floor, your legs and back are straight, and your hips are raised to place more emphasis on your shoulders] instead.

You can make the dips more challenging by elevating your feet, or easier by bending your knees with your feet flat on the floor to offer more support.

3. Five Rounds For Time

Exercises

• Walking lunge: Reps 40
• Mountain climber: Reps 30
• Unweighted squat: Reps 20
• Burpee: Reps 10

How To Do This Workout

This workout is a race against the clock. It’s also heavily leg-based, so make sure you warm up your wheels before stepping on the gas. 

Start a stopwatch then perform 40 walking lunges, 30 mountain climbers, 20 air squats and 10 burpees. As soon as you finish the last burpee, stop the clock and note down your time. After this, rest for two minutes and then do it all over again. 

Intensity is the name of the game here, so aim to finish each round as quickly as possible, slashing seconds off your times from previous rounds as you progress through the workout.  

Campbell says: The aim of this workout is to complete each round as quickly as possible, with minimal rest within the round. Try to keep the intensity high, aiming to complete the reps of each movement without a pause.

If getting down to and then up off the floor in the burpees really slows the pace down for you,  keep the intensity up by performing the movement without the chest-to-floor element. 

4. Mini Murph

Exercises

• Run: 1 mile
• Push-up: Reps 100
• Sit-up: Reps 100
• Run: 1 mile

How To Do This Workout

The hero WOD Murph is one of the best-known CrossFit workouts there is, with thousands of people completing it each Memorial Day to in honor of members of the military who have lost their lives, including Navy SEAL Lieutenant Michael P Murphy, who the workout is named after. 

The full version involves 300 unweighted squats, 200 push-ups and 100 pull-ups, sandwiched between two one-mile runs, with the option of taking things to the next level by adding a weighted vest.

Campbell’s version is shorter, but don’t let the “mini” moniker fool you—this will still put your fitness on trial. 

You can partition the push-ups and sit-ups however you want, so you could break them into 10 alternating sets of 10 reps, or 20 rounds of five reps to make the workload more manageable. 

Campbell says: Again, it’s crucial to pace yourself here. Remember you have to complete all four tasks, so don’t empty the tank early on! 

Taking on 100 push-ups is no small task, so break them up early on and stay a few reps from failure throughout. Don’t forget to time yourself so that you can try to beat your time when you repeat the workout.

You don’t need a well-stocked weights room for an effective upper-body workout, and there are plenty of ways to challenge your muscles using your own bodyweight.

To prove the point, Helen O’Leary, physio and clinical director at Complete Pilates, has put together some Pilates-inspired exercises to help with building arm strength and muscle.

If you train regularly, they might seem easy, but moving slowly throughout each movement will challenge your muscles in a different way while also engaging your core and back.

And of course, if you typically don’t strength train it makes sense to start training without weights.

“Women notoriously struggle with upper-body strength movements,” says O’Leary, although it doesn’t have to be that way. “Working on your arms two to three times a week is enough to notice strength changes. However, it is important to remember you should recover before attempting your next arm workout.” Make sure to leave at least a day before repeating this workout.

How To Do This Workout

This workout is arranged into two tri-sets. To complete a tri-set perform all the reps of exercise 1A, then 1B and finally 1C, then rest for two minutes. Repeat that sequence a total of three times, then move on to the second tri-set.

1A Quadruped (bird-dog)

Sets 3 Reps 12 to 15 each side Rest 0min

Start on all fours. Engage your core, and lift and extend one arm and the opposite leg. Pause, then return to the start. Move slowly with control. Alternate sides with each rep.

1B Leg pull 

Sets 3 Reps 12-15 each side Rest 0min

Start in a high plank position with your arms and legs extended, hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and, keeping your hips as still as possible, raise one leg. Slowly lower it to the floor. Do all your reps on one side, then switch. 

1C Triceps push-up

Sets 3 Reps 12-15 Rest 2min

Get into a high plank position, with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and then bend your elbows to lower your chest to the floor, keeping your arms close to your body. Push through your hands to return to the start. 

2A Assisted pull-up 

Sets 3 Reps 12-15 Rest 0sec

Loop a heavy resistance band around a pull-up bar and step or place one knee on the bottom of the band. Hold the bar with an overhand grip with your hands just wider than shoulder-width apart. Engage your core and pull yourself up, aiming to get your chin above the bar. Lower under control. 

2B W-I-T

Sets 3 Reps 12-15 Rest 0sec

Lie on your front holding your head off the floor. For the first set, bend your elbows to 90° and extend your upper arms to the sides. Engage your back and lift your arms just off the floor, then lower. For the second set, extend your arms forward. For the final set, extend your arms out to the sides.

2C Banded overhead triceps extension

Sets 3 Reps 12-15 each side Rest 2min

Kneel on a long resistance band and, keeping a neutral back and engaged core throughout, press the band overhead, keeping your hands shoulder-width apart. Lean to one side so one hand is directly above your head. Bend the elbow of that arm, keeping your upper arm stationary, and lower your hand to the back of your head. Using your triceps extend your arm to return to the start. Complete all the reps on one side, then switch sides.

I don’t make enough time for mobility training. Given the hours I spend slinging tin and grinding through metcons, soothing my muscles should be a no-brainer. Yet, here I am, writing this hunched over my desk with tight hips and full-body DOMS. 

However, after my coach served up a new strength training block that left me more sore than normal, I resolved to change my ways. Right on cue, recovery app Pliability launched a new collection of short routines aimed at preventing back pain, supported by CrossFit athlete Laura Horvath, the third-fittest woman on Earth. 

“I’m excited about the new back pain path,” says Horvath, “as it’s a common problem area for most people. Whether you’re an athlete or not, practicing daily mobility to prevent back injury, reduce back pain and improve strength should be a key part of everyone’s training and daily routines.”

To give Coach readers a flavor of the collection, Pliability shared this four-move routine and I gave it a whirl. 

1 Lizard 

Time 1-2min each side

How to do it Begin on all fours then step your right foot forward so it is outside of your right hand. Slide your left leg backward, keeping your knee on the floor, and lean forward until your thigh and torso form a straight line. Hold, then repeat on the other side.

What it’s like As someone who splits their time between a CrossFit box and a desk, I find tight hips can be an issue. This pose provided a pleasant but not insignificant stretch down my hamstrings and inner thighs.

2 Child’s pose to updog

Sets 5 Time Three deep breaths in each position

How to do it Start on all fours, bring your toes together and sit back on to your heels, and extend your arms as far forward as you can. This is child’s pose. Stay in this position for three deep breaths.

Return to all fours. Keeping your arms straight, lift your chest and drop your hips, resting your thighs on the floor. This is updog. Stay in this position for three deep breaths, then return to all fours. Repeat this sequence five times in total. 

What it’s like Child’s pose caused an intense stretch in my lats and I quickly identified that twinge in my left shoulder familiar to any bench press fan. Yet as I continued, the feeling eased, and I was moving far more comfortably by round five. Updog opened up my chest and felt lovely around my lower back, so much so that I found myself slowing down my breaths to stay in position longer.

3 Saddle archer

Time 1-2min each side

How to do it Kneel with your knees hip-width apart and your toes together, and torso upright. Reach your right hand over your head, then bend your elbow so your hand is behind your neck. Reach behind your back with your left hand so your elbow is pointing at the floor, and try to link your two hands. If you can’t do this, hold a towel or T-shirt with both hands to make up the difference. 

What it’s like This stretch looks shoulder-centric, but don’t underestimate the impact it will have on your legs. I felt an intense stretch in my quadriceps, which slowly eased the longer I held the pose. My front delts also benefited from the upper-body element, although I needed to grab a T-shirt to make up for my mobility shortcomings. 

4 Pigeon

Time 1-2min each side

How to do it On all fours, bring your right knee forward to your right hand and your right foot towards your left hand. Keeping your hips square, lean forward over your right knee and extend your left leg behind you. Try to push your chest toward your knee for 10 seconds to deepen the stretch, then release and repeat. Aim for a 90° bend in your right knee, but if you experience any knee pain reduce the angle, or stop. 

What it’s like Since a knee injury from soccer in my teens, this is a stretch I’ve been wary of. I reduced the angle at my knee but even so I actually surprised myself by getting close to the prescribed position. I felt the stretch in my glutes immediately, with tension in my hips also lessening over the course of two minutes. 

I’m not going to tell you that 10 minutes of stretching will wipe away years of ignoring mobility workouts—that’s not how the human body works. However, I finished this routine feeling looser, more relaxed and less achey than when I started.

Some of these benefits are short-lived at first, but maintain it over time and you’ll experience longer-term positives such as increased flexibility, reduced risk of injury and improved joint health.

One of my favorite things about this mobility routine was that it helped me to notice problem areas. A second spent in pigeon pose told me a glute stretch had been long overdue, while child’s pose highlighted the need to work on my shoulder mobility. 

It was also fun to take my foot off the gas. When my average week is crammed with CrossFit, gymnastics, weightlifting, running, soccer and whatever else tickles my fancy, a less intense activity was a breath of fresh air. 

Given the benefits of mobility exercises, and how much I enjoyed Horvath’s short routine, I’ve decided to commit to several sessions a week. Let’s hope my schedule is more flexible than my body. 

CrossFit tends to conjure up images of barbells, bumper plates and complex Olympic lifts, but you can still get a functional pump with simple bodyweight exercises. 

If you’re looking for a minimalist metcon to put your mind, muscles and lungs to the test, WIT Fitness head coach Jordan Shelley prescribes Cindy, a benchmark CrossFit workout.

The premise is simple: Perform a sequence of five pull-ups, 10 push-ups and 15 unweighted squats as many times as you can in 20 minutes. And, in true CrossFit style, you can measure your success by recording your score—the total number of rounds and reps you complete. 

“Cindy is based around complementary movements; a push, a pull and a squat,” Shelley tells Coach. Think of a push/pull workout plan, condensed into 20 minutes. 

“This means fatigue takes longer to kick in for specific muscle groups, so you can keep going for longer, making it a great way to maximize full-body training volume in a short space of time.”

So if you’re pressed for time, or just fancy pitting yourself against this lightning-quick fitness trial, lace up your CrossFit shoes and get to work. 

How To Do The Cindy CrossFit Workout

Perform the three exercises below as a circuit, resting as little as possible between movements. Complete as many rounds and reps as possible (known as AMRAP) of this three-move sequence in 20 minutes. 

1 Pull-up 

Reps 5

Hang from a pull-up bar with an overhand grip and your hands slightly wider than shoulder-width apart. From a dead hang position, retract your shoulder blades (pulling them towards each other and down). Brace your core, then use your back muscles to pull yourself up until your chin is above the bar. Lower back to the starting position to complete a rep. 

2 Push-up 

Reps 10

Start in a high plank position with your arms extended, hands under your shoulders and body held in a straight line. Keeping your back straight, bend your elbows to lower your chest to the floor. Keep your elbows close to your body to avoid putting too much stress on your shoulders. When your chest touches the floor, press through your hands to return to the starting position. 

3 Unweighted squat

Reps 15

Stand with your feet hip-width apart and your toes turned out slightly (this position will differ depending on the individual, so find what feels best for you). Push your hips back to initiate the movement, then bend your knees until your thighs are below parallel to the ground. Finally, drive through your feet to return to the starting position. 

The beauty of Cindy as a workout is just how comprehensive a test of fitness it is. The accumulation of reps will challenge your muscular endurance, and by cycling through push, pull and legs exercises it works your whole body.

It offers a decent cardio hit too, with the use of complementary movements meaning you can keep moving for longer. But, if you want these perks, you have to approach it right. 

“Don’t get carried away in the first round,” Shelley says. “This workout requires some pacing. To maximize your score, it’s important to set a pace that you can stick with for the whole 20 minutes.”

Seasoned CrossFitters may use kipping pull-ups, which use momentum to help pull your body up to the bar, saving your back and biceps from fatigue. 

“If you haven’t quite mastered kipping pull-ups, you can try a gymnastic ring row or inverted row [instead of a strict pull-up] to keep the speed up,” Shelley says. “Strict pull-ups are great, but these will become very tough, very quickly.”

After this workout leaves you drenched in sweat and endorphins, you might decide you quite enjoy this style of bodyweight workout. If that’s the case, why not tackle this CrossFit Games champion’s two-move no-equipment challenge?

There’s a lot you can do to improve your fitness without setting foot in a gym and for many people bodyweight exercises are more than challenging enough to increase strength, while also improving balance and stability.

Case in point is this workout from Peloton instructor Jermaine Johnson, who teaches treadmill, strength and boxing classes at Peloton Studios London. The session uses just four movements but targets multiple muscle groups, and it will also get your heart rate up.

“This bodyweight workout is a great combination of HIIT and strength,” says Johnson. “The exercises performed in this workout hit multiple muscle groups but are programmed as a HIIT workout with short to moderate rest periods keeping the heart rate up throughout.”

Push yourself to complete as many reps as possible to raise your heart rate and improve your cardio fitness, or slow the movements down to increase the time your muscles spend under tension if you are aiming for muscle growth.

Take some time to warm up before you get started. This warm-up routine will raise your heart rate gently and mobilize your muscles and joints, helping to prevent injury.

1 Unweighted squat

Sets 4 Time 40sec Rest 20sec

Stand with your feet shoulder-width apart and your toes pointing out slightly at 11 o’clock and one o’clock. Push your hips back and bend your knees to squat down until your thighs are parallel with the floor. Push through your feet to return to standing.

2 Push-up

Sets 4 Time 30sec Rest 30sec

Start in a high plank position, with your hands shoulder-width apart and body in a straight line from head to heels. Bend your elbows to lower your chest until it touches the floor, then push up to the start. This move can be performed with your knees on the floor if it’s too challenging.

3 Reverse lunge

Sets 4 Time 40sec Rest 20sec

Stand with your feet shoulder-width apart. Take a step back with your right foot and bend your knees to lower until your rear knee is just above the floor. Push through your front foot to return to standing. Repeat on the opposite side, alternating legs with each rep. 

4 Bicycle crunch 

Sets 4 Time 40sec Rest 20sec

Lie on your back and lift your shoulders off the floor with both legs raised so your knees are bent and your shins are parallel with the floor. Bring your right knee and left elbow together while extending your left leg, then bring your left knee and right elbow together while extending your right leg.

My ears always prick up at the prospect of some sort of fitness test, so when Chris Hemsworth’s long-time trainer Luke Zocchi popped up in my Instagram feed with a 20-rep push-up challenge, there was no question about whether I’d try it. 

The workout is simple: complete an unbroken sequence of five plyo push-ups, five hand-release push-ups on each side, five five-second negative push-ups and five push-ups with a pulse. 

Zocchi’s hand-release push-ups were unlike those I had tried before, with his hands leaving the ground at the top of the rep rather than the bottom. If you want to familiarize yourself with his movement standards, watch the video below for a demonstration of each exercise. 

Going into this challenge, I foolishly assumed completing 20 push-ups would be a straightforward task. After all, I spend upwards of five workouts a week with a barbell or dumbbells in hand, and I’m no stranger to bodyweight exercises. 

However, tagged on to the end of a grueling CrossFit workout containing front squats, rowing, pull-ups and (you guessed it) more push-ups, it proved to be anything but. 

The plyo push-ups went by without a hitch, and the hand-release variation felt fairly routine. Then came the five-second negative push-ups. 

By the third one, my chest and triceps were on fire. Being disciplined with the tempo was tricky, with my body telling me to rush through the reps and get this over with. But, if I was going to finish this challenge with my honor intact, I knew I couldn’t cheat myself. 

Finally, I finished all five reps and moved on to the final exercise: the push-up with a pulse. I was relieved to be able to up the speed again, but by this point my body felt twice as heavy as when I started. Again, staying regimented with my form to ensure a full range of motion took some willpower, as the top and bottom of each rep felt like a real grind. 

But, with the prospect of a Schwarzenegger-esque chest pump (I wish!) on the horizon, I was able to power through the final rep before allowing my torso to flop to the floor. 

Zocchi suggests using this challenge as a bodyweight workout finisher, while also joking that it makes “a great pre-game pump up before you go out in public”. 

If you’re still working on your push-up power, you can also try completing this challenge with your knees on the ground. This means you’re not supporting so much weight through the working muscles, but you’ll still enjoy a sizable chest and triceps pump. 

CrossFit, especially elite-level CrossFit, is hard. Very hard. Slinging heavy weights around, running, jumping, climbing ropes, performing high-skill gymnastics – top-level competitors ask a lot of their bodies, so it’s imperative their recovery is on point. 

This rings true for CrossFit athlete Emma Lawson, who relies on stretching routines from mobility and recovery app Pliability to help keep her body healthy enough to withstand the rigours of the CrossFit Open and beyond. So I thought I ought to follow her lead and treat my body to a bit of TLC. 

Canadian sensation Lawson is one of the hottest names in the sport, having earned the rank of sixth fittest woman on Earth during her rookie year at the CrossFit Games in 2022 when she was just 17. 

I’m 26, and according to my 2022 CrossFit Open scores I’m the 64,217th fittest man on Earth. I’ve been putting in the hard yards over the last year to improve my ranking, but this increased training volume and intensity has left my limbs battered and bruised, so I grabbed the excuse to do a recovery session with both aching hands. 

The session looks fairly straightforward at first glance, consisting of just four poses each to be held for about a minute. 

So I slipped into my stretchiest jogging bottoms, unfurled my yoga mat and sank into the first position. 

1 Child’s pose

Time 30-60sec

How to do it: Kneel with your toes together and knees hip-width apart. Take a deep breath in and as you exhale fold forwards from your hips, extending your arms and placing your hands palms-down on the floor.

What it’s like: Previous efforts to look after my body have seen me turn to yoga, so child’s pose is like an old friend. It’s described as a “resting pose” by Pliability, and restful it is. As I sank slightly deeper into the stretch with each exhale, I could feel tension in my shoulders and lower back in particular release. 

2 Sphinx/Seal

Time 60sec

How to do it: Lie face down on the floor with your hands by your chest, forearms on the floor and elbows tucked in to your sides. Lift your chest, keeping your head and midsection relaxed. Hold. If your mobility allows, perform the seal pose instead, on your hands instead of forearms. 

What it’s like: If deadlifts are a regular fixture in your workout plan, you’re going to like this one. Given the minimal movement required to get into position (raising my chest slightly off the floor while lying on my front), I was surprised how much I felt it in my lower back. I could feel the muscles around the base of my spine working to hold the position, while my abs relaxed and lengthened on a rare day off.

3 Dragon pose

Sets 3 Time 20-30sec each leg

How to do it: From standing, step forwards into a lunge, lowering so your knees are bent at 90° and your rear knee is resting on the floor. Brace your core, extend your arms overhead, and press your hips forwards without overextending your back.

What it’s like: This was by far my favourite position. I played football growing up, so describing my hip flexors as tight would be an understatement. As a result, I found the stretch through the front of the rear leg was actually rather enjoyable, and the full range of motion around my hips, groin and knees felt easier to access after a few rounds on each side. 

4 Sumo squat

Time 60sec

How to do it: Stand with your feet wider that hip-width apart. Push your hips back and bend your knees to lower as far as you can. Press your elbows into your knees and your hands together in front of your chest, keeping your chest up. Hold this position, letting your hips sink further if possible. 

What it’s like: A far cry from the relaxation of child’s pose, this position pushed me outside my comfort zone. I’m used to spending as little time as possible at the bottom of a squat, bouncing out of the bottom of the movement during one-rep max attempts, which meant this move highlighted my lack of hip and ankle mobility. 

Within 30 seconds, the muscles running along the front of my shin were on fire, and I could really feel the stretch in my groin as I pushed my knees outwards with my elbows. I managed the 60 seconds, more through stubbornness than any athletic ability, and was surprised to find just how easy it felt to hit depth for a few bodyweight squats afterwards.

No short routine can wipe away years’ worth of residual tightness, but having got the blood flowing, I did feel fresher and more limber after holding the prescribed positions. Immediately after the session I was able to sink into a deep squat with greater ease, and my hips felt looser than usual when I assumed a deep lunge position. 

While the physical benefits are Pliability’s chief selling point, one of my favourite things about this session was the change of pace it offered. I tried it after my usual workout routine – a cocktail of weightlifting, gymnastic movements and a metcon, accompanied by pumping music and plenty of sweat. 

Between working out, work, socialising and other everyday commitments, opportunities to take a quiet moment can be few and far between. Settling down for a few quiet stretches made for a much-appreciated break that left my mind and body feeling soothed and refreshed. 

CrossFit has been hosting competitive fitness events like the CrossFit Open for more than a decade, but you’ll need to know your way around some technical barbell exercises to take part. Fitness race HYROX has burst on the scene with a more accessible format, letting people compete against each other at large-scale indoor events across Europe and North America. 

The sport alternates between 1km runs with functional movements – eight in total – including sled pushes, sandbag lunges and a stint on a rowing machine. By the end you’ll have run 8km, completed 80 metres of burpee broad jumps and worked through 100 wall balls, among other challenges. It sounds tough – and it is – but it’s a challenge that people of all fitness levels have conquered.

“One of the best things about it is that it’s accessible to everyone,” says HYROX UK master trainer Jade Skillen. “I’ve had athletes complete a HYROX event in times ranging from 60 to 180 minutes, and those have ranged from elite athletes to 60-year-olds doing their very first bit of fitness.”

Coach has plenty of HYROX-focused advice  including how to train for HYROX, a sample HYROX workout, and how a HYROX gym can help you prepare, but there’s another essential element to take into account.

“You’re going to accumulate leg fatigue as you go into the runs,” says Skillen. “This is called ‘compromised running’ and it’s the big differentiator in a HYROX event. Running feels different after pushing the sleds. Getting used to fatigue in the legs when running is super important.”

If you want to improve your compromised running but don’t have a sled in the shed, you’re in luck. Skillen has programmed a bodyweight workout that lets you develop this very quality. “This is a great little benchmark workout,” says Skillen. “Try it out and see how far you can get, then next time you come to it try and beat your score, even if just by one.”

Bodyweight AMRAP Leg Workout

You are aiming to complete as many rounds of the three exercises below as you can in 20 minutes. Add two more reps to the leg exercises every round.

“We are using two of the core HYROX movements combined with some running in this workout,” says Skillen. “You are going to steadily accumulate more and more reps before you reach the run, replicating the feeling of a HYROX event.”

Skillen has provided form guides to help you perform the movements correctly in the workout and in competition – the last thing you want is to fall foul of HYROX’s movement standards and incur a penalty.

1 Walking lunge

Reps 2, 4, 6, 8, 10… each side

Step forwards with one leg. You must keep the heel of the forward foot on the floor throughout the rep. Bend your knees to lower until your back knee touches the floor, keeping the shin of your forward leg vertical. Push through your forward heel to rise and bring your rear foot forwards to stand with your feet hip-width apart. The rep is complete when your hips and knees are at full extension, meaning you can draw a straight line between your ankles, knees, hips and shoulders. Alternate legs with each rep.

2 Burpee broad jump

Reps 2, 4, 6, 8, 10…

Stand with your feet shoulder-width apart. Lower and place your hands just outside of your feet. Kick or step your feet back so you are in a plank position. Lower your body to the floor so your chest and hips are touching the ground. Press through your hands to push yourself back to a plank position. Jump or step your feet forwards to they’re level with your hands again and return to a standing position. Take a two-footed jump forwards as far as possible.

“The HYROX burpee standard is very specific,” says Skillen. “You can’t put your hands in front of your feet to gain distance, so it’s worth practising this standard in your training.”

3 Run

Distance 300m

Run with your chest up and try to land on your midfoot – if your heel is the first thing hitting the floor, you are putting the brakes on. Find a controlled pace to run at. As the reps build the runs will start to become a recovery element of this workout. Finding a running pace that allows you to move well while recovering slightly will serve you well during a HYROX event. 

Only one Brit has ever claimed CrossFit’s top prize and that’s Sam Briggs. In 2013 the firefighter-turned-athlete battled her way to the top spot at the CrossFit Games, an annual competition designed to find the fittest man and woman on earth.

Nicknamed “The Engine” on account of her impressive endurance, Briggs retired from professional competition in 2022, but she is evidently not putting her feet up. These days she has less time to devote to CrossFit workouts, having returned to her pre-CrossFit career as a firefighter in Ohio, but she’s still sharing her training on Instagram, including this “bodyweight burner” she used on a particularly busy day to squeeze in a quick chest and abs session. 

After 30 minutes of exercise bike intervals, she alternated between press-ups and sit-ups using a fiendishly difficult rep scheme. The first round is 21 press-ups, then the second is 20 press-ups and one sit-up. One more sit-up rep is added and one press-up rep removed every round until the final round of 21 sit-ups.

As if that’s not enough, the challenge is to complete it as quickly as possible. In the comments underneath her post, Briggs revealed she worked through the 462 reps in an impressive 16min 27sec.

Watch her video below to check her form and see how long it takes you. Don’t be disheartened if it’s nowhere close. The CrossFit Games lists her one-rep max clean and jerk as 100kg, her back squat as 125kg and her deadlift as 175kg.

Briggs’s bodyweight workout will primarily hit your chest and core, but because press-ups are a compound exercise you will also feel your shoulders and triceps fatiguing. Thanks to the lack of rest, you will also work on your cardiovascular and muscular endurance – both key components to success in the sport of fitness. 

If you’re new to this training method, find out all you need to know with the CrossFit entry in our How To Get Fit Fast Guide.

Home workouts needn’t be a tedious sequence of air squats and press-ups. Creative trainers can challenge your strength and endurance with bodyweight exercises alone, providing taxing twists on tried-and-tested classics to help keep your mind engaged while you work. 

This workout from callisthenics expert Frank Medrano is a great example, using 10 different movements to work your entire body in as many minutes. And because it’s a bodyweight workout, you can give it a go anywhere, although it can be handy to use an exercise mat to provide extra grip on slippery floors. If you don’t own one already, consult our selection of the best exercise mats.

Medrano’s session follows a simple formula: 45 seconds of work followed by 15 seconds of rest for each movement. No repeated movements, no mid-workout boredom. 

Follow his video below to try the workout for yourself, and mirror his technique to ensure you’re using the correct form for each movement. 

This is an example of a HIIT workout, using short bursts of high-intensity activity interspersed with even shorter rest times to spike your heart rate. That makes it an effective way to torch calories – but the benefits don’t end there. Regular HIIT sessions can also boost your metabolic rate and improve aerobic capacity. 

This session is ideal for squeezing in some exercise when you’re short on time. Given it lasts just 10 minutes, it will easily slot into your lunch break and still leave time for a warm-up (always warm up), a quick shower and something to eat. It’s also a good option if you want to add a metcon element to the end of your hypertrophy workout, so you can bolster your cardiovascular fitness alongside your brawn.

It’s great to have access to a state-of-the-art gym, but you don’t need one to get a good workout in.

Someone who knows their way around bodyweight workouts is Tough Mudder UK’s official fitness trainer Born Barikor, who recently shared this home workout for beginners with us. He’s also the founder of Our Parks, which puts on free accessible outdoor workouts across the country, so Barikor knows how to structure a sweaty session with little to no equipment. 

On his Instagram feed you’ll find a range of testing workouts that use just a couple of dumbbells, a single resistance band or, in many cases, no kit at all. We asked him to pick a favourite workout from his feed and he served up a bodyweight session that will spike your heart rate, fire up your lower body and put your lungs to work.

“I like this workout as there is no equipment required and it’s great to do with a workout partner,” Barikor told Coach. 

Watch the video below to find out which exercises await you, mirroring Barikor’s technique to ensure your form is spot-on, then give his workout a go for yourself. 

Barikor’s circuit training session keeps the rest periods short so you’re sure to work in a high heart rate zone for a sustained period, improving your cardio fitness. With the inclusion of plyometric exercises – explosive movements like tuck jumps, which require you to produce a lot of force in a short amount of time – it can also help build strength and power in your lower body.  

A 2022 systematic review published in the Sports Medicine – Open journal, exploring the effects of plyometric training on lower-body muscle in healthy adults, found this exercise method led to an increase in muscle thickness, as well as improvements to jump and strength performance. 

That’s why we think you should jump to it and take Barikor’s session for a spin – strength gains and sore legs await you. For similar sessions to add to your routine, try this shorter home HIIT workout that will hit your upper- and lower-body muscles in just five minutes, or head outside for this HIIT bodyweight workout. 

As any savvy gym-goer knows, challenging your body with intense training sessions is just one part of the exercise equation. In order to safely achieve your goals – whether that's to run quicker, increase strength, build muscle or lose weight – you also need to factor in recovery, including stretching and mobility workouts. 

This helps your joints and muscles to work through their full range of motion, making every movement you do that little bit easier and reducing the risk of injury. 

To begin Coach’s 12 days of Christmas workouts, Cody Mooney, director of performance for the mobility and recovery app pliability, has put together a mobility routine. 

“The mobility workout I’ve provided is ideal for pre- or post-workout or as a rest day flow and can be easily incorporated into any training plans,” says Mooney. 

Give these five moves a try, holding them for the time indicated. Mooney has given set and time ranges for some stretches to help you tailor the exercises to your level. Focus on correct form, breathe slowly and deeply throughout the stretch, and stop if you feel any pain.

You might like to add these mobility exercises for your hips that Mooney also shared with us. 

1 Puppy dog pose 

Sets 1 Time 1-2min

“This helps to elongate your body, stretching your spine and helping release tension throughout the entire body, including in your shoulders, upper back, arms and abdominal muscles,” says Mooney.

Start on your hands and knees with your palms flat on the floor and fingers spread. Slide your hands forwards, keeping your hips over your knees.

2 Saddle eagle

Sets 1 Time 1min each arm

This pose stretches the muscles in your shoulders and upper back. Start on your hands and knees. Spread your knees wide and bring your toes together. Sit on your feet and straighten your back, sitting as tall as you can. Cross your right arm under your left arm and bend your elbows to bring your hands in front of your face. If your mobility allows, bring your hands together and keep your hands at eye level.

3 Saddle pose 

Sets 1 Time 1-2min

“Originally from Yin yoga, this targets the quadriceps on the front of the thighs, as well as the hip flexors, so it’s great to do around heavy leg days! It also gives some gentle compression to the lower back,” says Mooney.

Start on your hands and knees. Spread your knees wide and bring your toes together. Sit on your feet and straighten your back, sitting as tall as you can. Place your hands behind you and lean back. If it is comfortable, lean back further, moving your elbows or even your upper back to the floor.

4 Dragon pose

Sets 2-3 Time 20-30sec each side

This targets the hips and quads. From standing, take one small step forwards into a lunge and allow your rear knee to rest on the floor. Reach up with both hands and push your hips forwards. Keeping your core tight and not overextending your back, lean forwards to feel a stretch in your hip flexor.

5 Pigeon pose

Sets 1 Time 1-2min each side 

This pose will help release tension in the hips and lower back muscles. Start on your hands and knees. Bring one knee forwards to the wrist on the same side and bring your foot towards the other wrist. The gold standard is to have your lower leg perpendicular to your body, but only go as far as is comfortable. If you feel any pressure in the knee, move your foot further away from your wrist. Move your other foot backwards and straighten your leg. Keeping your hips square to the floor, bend your torso forwards over your front leg. Lower your chest to your knee, hold for 10 seconds, then release. Continue until the time has elapsed.

December is upon us and with it the last mad dash to Christmas, a push to tie up projects before the holidays disrupt everything – meet-ups with friends, office parties, family feasts. It’s all good fun, unless the combination of stress, more alcohol and rich food gives you gut problems, including IBS.

If you’re looking at the next few weeks with trepidation, try adding these workouts to your routine. They’re programmed by PT Hayley Madigan on behalf of probiotic brand Symprove. 

Symprove says it’s well established that low-impact exercise may help relieve the symptoms of gut issues and we concur: the role of exercise in gut health has come up before when we talked to Dr Megan Rossi about constipation and dietitian Jo Travers about IBS. In a survey, Symprove found 54% of respondents didn’t know exercise may help and 80% actively avoided activity during a flare-up.

While we’d never encourage anyone to exercise if they’re worried or uncomfortable, these sessions are a great way to integrate low-impact training into your day even when the holiday season kicks into high gear.

Each workout is short – one’s just four minutes – and none requires any equipment. Give them a try and see if they make a difference. 

Circuit Workout

Perform each of the exercises below for 45 seconds, resting for 15 seconds after each. Repeat for a total of three of four rounds.

Tabata Workout

This workout follows Tabata timings, but while Tabata traditionally requires you to go all-out, here you keep your movements slow and controlled. Do each exercise for 20 seconds, rest for 10 seconds, then move on to the next exercise. Complete four rounds of the exercises in total.

Pyramid Workout

This workout is a bit more challenging and takes longer than the others. In the first round, for every exercise perform four reps on each side, then in the next round perform six reps on each side. In the next rounds do eight and 10 reps, respectively, then come back down the pyramid. You’ll do seven rounds in total. 

More Low-Impact Workouts

• A Low-Impact Cardio Workout That Goes Easy On Your Joints
• A Great Low-Impact Workout For Core Strength
• Give Your Joints A Break With This Low-Impact Workout From Studio FLY LDN

Any good training plan should have room for shoulder workouts, but they are often overlooked in favor of focusing on more glamorous areas of the body like your chest and legs. Shoulder specialist Carlos Cobiella, a London-based consultant orthopedic surgeon who treats professional athletes and regularly puts training programs together for clients, makes no bones about how important the shoulders are.

“Working out your shoulders isn’t just good for aesthetic reasons,” says Cobiella. “As the most mobile joints in the body, the shoulders are responsible for many different muscle actions so it’s crucial to protect the shoulder joint with strength exercises.”

Whether you’re doing home shoulder workouts or hitting the gym, it’s important to work all three of the main muscles in the shoulder: the front deltoid, side or lateral deltoid, and rear deltoid. “These are the primary muscles involved in shoulder strength and power,” says Cobiella. “There is no shortage of shoulder exercises, and you don’t need weights to build strength and muscle.”

Cobiella has put together a bodyweight shoulder workout for us that targets all three of the big shoulder muscle groups, and it can be integrated into any workout plan. Once you’ve tried it you’ll know that weights are not a necessity for building stronger shoulders, but if you want to use them this dumbbell shoulder workout is another good option for your training routine.

Bodyweight Shoulder Workout

Train your shoulders at least twice a week with a minimum of a day’s rest between workouts. If the allotted reps below are too high, start with six reps and work your way up over time. Aim for three sets per move, resting for 30 to 60 seconds between sets, but again, adjust as necessary. 

1 Pike push-up

Sets 3 Reps 12 Rest 30-60sec

Start in a press-up position with your hands shoulder-width apart. Push your hips up and back so your body forms an upside-down V. Bend your elbows to lower until the top of your head is as close to the floor as possible, then push back up until your arms are extended. 

2 Press-up handstand

Sets 3 Reps 12 Rest 30-60sec

Facing away from a wall, place your hands on the floor and kick your feet up to adopt a handstand position against the wall. Keep your core tight and squeeze your glutes. Bend your elbows to lower, then push back up. This is a challenging move: lower yourself as far as you can, even if that’s only a centimetre or two! 

3 Spider walk

Sets 3 Reps 12 Rest 30-60sec

Facing away from a wall, place your hands on the floor and kick your feet up to adopt a handstand position against the wall. Keep your core tight and squeeze your glutes. Simultaneously walk your hands away from the wall and your feet down the wall. Once you are in a push-up position, walk your feet back up the wall. 

4 Plank shoulder tap

Sets 3 Reps 12 Rest 30-60sec

Start in a press-up position with your hands shoulder-width apart. Brace your core, then lift one hand and tap the opposite shoulder, moving your hips as little as possible. Return your hand to the floor, then repeat with the other hand, alternating hands with each rep.

5 Rock the plank

Sets 3 Reps 12 Rest 30-60sec

Start in a press-up position with your feet hip-width apart. Keeping your arms straight, push your body back towards your heels so that your glutes touch your heels – this position is a little like a child’s pose in yoga but with your knees off the floor. Return to the start and repeat.

6 Walking plank

Sets 3 Reps 12 each side Rest 30-60sec

Start in a plank position on your forearms. Lift one arm, place the hand palm-down on the floor under your shoulder and extend your arm to push your body up. Repeat on the other side to finish in a press-up position. Reverse the movement under control. Alternate which arm you start each rep with.

Any time you can take your exercise outside, it’s worth doing as far as we’re concerned. The mental health benefits of simply being in the open air, ideally in a green space, add to the physical benefits of your workout – and if it’s warm enough to wear short sleeves you’ll also give your body a chance to produce vitamin D. This HIIT bodyweight workout is an ideal session to tackle in your local park, especially because you’ll need the space to do the shuttle runs involved.

You might argue that being outside means you risk getting cold, but there’s little risk of that when tackling this 30-minute HIIT session. It’s been designed by Jon Boyton, 20 times national kayak champion and an ambassador for GB Active (a bootcamp run by former Team GBers on London’s Clapham Common), and we guarantee it’ll get the heart pumping and melt any frosty feelings. 

Along with keeping you warm, the workout improves your cardiovascular fitness as well as targeting muscles all over the body. 

“Doing short-duration high-intensity efforts with little rest is a good way to elevate the heart rate into the aerobic development zone,” says Boyton. “This strengthens the heart and allows it to pump more blood around the body. More blood means more oxygen to the working muscles, so your fitness improves.”

If this hits the spot, we have plenty more HIIT workouts for you to try. 

Training Tips

Along with the workout below, Boyton gave us the top three training tips he has picked up over his illustrious career.

• “Set short-term realistic, achievable goals that will help you move towards you long-term aims. Breaking down your ultimate goal into smaller chunks can make it less daunting and help concentrate the mind on the task at hand.”
• “Establish a good routine with regards to training, rest, and nutrition. Don’t make excuses to deviate from this routine. Remember that we are only human, though – sometimes unexpected things happen, so when they do don’t beat yourself up about it.”
• “Get a good social group of like-minded people together to train with. Keep everything positive and push each other on to achieve more. A bit of team spirit goes a long way!”

30-Minute Full-Body HIIT Bodyweight Workout

The workout is broken down into five six-minute sections, with each section focusing on a different exercise. The work and rest periods vary for each exercise, so make sure you have something to remind you what they are

1 Burpee

Sets 6 Time 30sec Rest 30sec

How From a standing position drop down and kick your feet out behind you so you’re in an elevated press-up position. Lower into a press-up, then push back up, jump your feet up to your hands, and then stand and jump straight up in one smooth motion. Land softly to complete one burpee and go straight into the next.

Why “The burpee’s a great whole-body exercise,” says Boyton. “Working big muscle groups requires more energy and therefore puts a greater demand on the heart, increasing heart rate.”

2 Sit-up

Sets 3 Time 60sec Rest 60sec

How Lie with your back on the ground, knees bent and feet flat on the floor. Brace your abs and raise your shoulders towards your knees. Lower slowly back to the start.

3 Shuttle runs

Sets 2 Time 90sec Distance 10m Rest 90sec

How Set up two markers 10m from one another and sprint between them as many times as possible in the work period.

Why “Shuttle runs work the big lower-body muscle groups,” says Boyton. “Plus every time you accelerate and decelerate this requires more energy, again increasing heart rate.”

4 Double leg lower

Sets 3 Time 60sec Rest 60sec

How Lie on your back with your legs raised straight and perpendicular (or as close to perpendicular as you can get) to the ground. Lower both legs slowly at the same time until your feet are just above the ground, then raise them back to the starting position.

Why “Double leg lowers work the abdominal muscles,” says Boyton. “Doing them in a controlled way strengthens your core muscles as you work to maintain good form.”

5 Press-up

Sets 6 Time 30sec Rest 30sec

How Drop to the ground supporting your body with your hands and toes, forming a straight line between your shoulders and feet. Lower until your chest is close to the ground, then push back up to the starting position.

Why “Press-ups strengthen the pectorals, triceps and deltoids as well as working the core muscles as you keep your body straight,” says Boyton.

GB Active puts on fitness classes led by some of the UK’s leading athletes. For more see gb-active.co.uk

More HIIT Workouts

• This Home HIIT Workout Needs No Equipment And Scales To Any Level Of Fitness
• 10-Minute HIIT Workouts That HIIT It Hard
• Try This Killer HIIT Workout With Weights To Improve Endurance And Build Muscle

Looking for a full-body workout you can do any time, anywhere? Look no further. 

This seven-move bodyweight circuit targets all the major muscle groups, front and back, while challenging your cardiovascular fitness and mental resilience. 

“The beauty of this 30/30 circuit is you can do it anywhere – at home, at the gym, on holiday, in your lunch break,” says Andrew Walls, personal trainer at all-in-one gym subscription company Gympass, who devised this bodyweight workout.

“It’s a perfect circuit to have in your back pocket for a full-body blast.” 

Bodyweight Circuit

The circuit kicks off with a burpee, then cycles through upper-body, lower-body and core movements to build strength and test your core stability. 

“The plan is to rotate between each move as you work for 30 seconds, rest for 30 seconds, and repeat for as long as your schedule permits,” Walls explains.

“Remember to warm up thoroughly and practise each exercise a few times to get used to the technique,” he adds. “Then complete three rounds of the circuit for a total of 21 minutes. Finish your session with some stretching to minimise muscle tightness and soreness.”  

This 30/30 bodyweight circuit can be completed two or three times a week. If it starts to feel easy, add an extra round to keep your strength and stamina progressing.

 1 Burpee

Time 30sec Rest 30sec

From standing, take a deep breath to fill your lungs. Hinge forwards to place your hands on the floor shoulder-width apart. Jump your feet back until you’re in the top of a press-up position, then back to your hands. Exhale as you drive up to stand and jump off the floor, while clapping your hands behind your head to ensure your body is fully extended. Land with soft knees and continue into the next rep.

Walls says: “The burpee is a great full-body exercise that will test and improve co-ordination, all-over strength, cardiovascular capacity and especially mental grit.” 

2 Press-up

Time 30sec Rest 30sec

Support your weight on your hands and toes, with your arms extended, hands directly under your shoulders, legs together and core engaged throughout. Bend your elbows, keeping them close to your body, to lower your chest until it is just off the floor, then press the floor away until your arms are extended. If you struggle with press-ups on your toes, you can rest on your knees instead of your toes, but make sure your shoulders, hips and knees form a straight line. 

Walls says: “The press-up is a phenomenal bodyweight exercise to strengthen your core stability and control, along with your chest, front deltoids and triceps.”

3 Squat

Time 30sec Rest 30sec

Stand with your feet shoulder-width apart, toes pointing out slightly. Keep your knees wide apart as you bend your knees and push your hips back to slowly lower until your thighs are at least parallel to the floor, keeping your chest facing forwards. Push through your heels to drive back up to stand your hips should end up fully extended. Breathe in at the top of the squat and out as you stand. 

Walls says: “A squat is a movement pattern we use so often without ever realising it. When done correctly, squats are great for developing lower-body strength and can even help protect you from back pain if you have underactive glutes.”

4 Alternating knee to elbow

Time 30sec Rest 30sec

Start in the top of a press-up position with your hands directly under your shoulders. Bring one knee towards the elbow on the opposite side, then return it to the start. Repeat on the other side and keep alternating. Make the movements slow and controlled, focusing on using your abdominal muscles to bring your knee as far forwards as you can.  

Walls says: “Dynamic core exercises are a great way to build muscular endurance in your abdominal muscles, providing great cross-over benefits for all sports.”

5 Reverse lunge

Time 30sec Rest 30sec

Stand tall with your feet together. Take a big step backwards, landing on the ball of your foot, then lower your rear knee under control until it is just off the floor. Drive back up through both feet to return to the start position, then repeat on the other side. Use your arms as a counterbalance to help maintain balance, raising your left arm like a sprinter as you move your right leg, and vice versa. 

Walls says: “Ensure you take a big stride with each lunge to give your hips plenty of room to open and help fully engage your hamstrings and glutes.”

6 Bird-dog

Time 30sec Rest 30sec

Kneel on all fours with your hips over your knees and your shoulders directly above your hands. Keep looking between your hands throughout to keep your spine in neutral alignment. Extend one arm forwards and the opposite leg backwards, reaching as far away from your midpoint as you can while keeping your arm and leg parallel with the floor. Alternate sides, keeping the movements slow and controlled. 

Walls says: “Bird-dogs improve stability and strength around the spine, helping relieve back pain by activating and strengthening all the muscles in the posterior chain.”

7 Plank

Time 30sec Rest 30sec

This bodyweight circuit finishes with a classic. Start with your forearms on the floor, elbows directly under your shoulders and hands together or pressed into the floor. Support your weight on your toes, with your shoulders, hips and ankles in a straight line. Squeeze your abs and glutes to help hold your body still, ensuring your lower back doesn’t arch and your hips don’t drop. Keep your breathing slow and controlled. Make it harder by keeping your feet together or slightly easier by keeping feet wider apart. 

Walls says: “Planks strengthen your core, improve posture and reduce the risk of common issues like back pain. They come in many variations but before you try any others, you should aim to build up to at least two minutes on your elbows or with straight arms.” 

Callisthenics is the practice – or, more appropriately, the art – of bodyweight exercise. Known as kilos sthenos (beautiful strength) by the Spartans of ancient Greece, it has been practised for more than two and a half millennia and enjoyed a surge in popularity with gyms shut and exercise kit at a premium when the COVID pandemic struck in early 2020.

The chances are you’ve already mastered a few of the basics. Some of the best bodyweight exercises, like press-ups, dips, pull-ups and plank variations, are examples of beginner-friendly callisthenics moves. Muscle-ups, front levers and gravity-defying human flags – which require phenomenal core strength – are among the more eye-catching elements of this discipline. 

It’s not all for show – it can provide a long list of real-world benefits, too. “Callisthenics is low-impact, it helps improve balance, co-ordination and proprioception [your sense of where your body parts are positioned], and although it can look daunting, it’s accessible to everyone,” says Luke Bradshaw, head trainer of callisthenics and mobility at the fitness studio BLOK. 

Bradshaw believes the practice of callisthenics can provide tangible returns for your mental health. “It’s the other side of the coin to yoga – the disciplines complement each other,” he says. “In their own ways they can be moving meditations, enabling you to tap into your mental ‘flow state’.” 

To help you get started, Bradshaw has provided a callisthenics workout that’s ideal for beginners. All you need is a pull-up bar, your bodyweight and gravity. 

Beginner’s Callisthenics Workout

This beginner’s callisthenics workout comprises three tri-sets that will target your full body. Like supersets, these tri-sets require you to complete all three moves back to back before resting. “Shortening the rest periods between exercises in this way will increase the intensity of the session, forcing you to get stronger while providing an element of cardiovascular fitness and keeping you mentally stimulated,” says Bradshaw.

Before you get started, Bradshaw suggests thoroughly priming your joints and muscles with this five-minute callisthenics warm-up drill.

5 x shoulder circles forwards, then backwards.

5 x arm circles forwards, then backwards.

5 x bodyweight squat, slow and controlled.

5 x walkouts to plank, where you hinge at the hips to touch the floor, then walk your hands forwards to the top of a high plank and return.

30 seconds x downward dog, alternating pressing heels towards the floor.

10 x shrugs in downward dog position, pressing your shoulders to earlobes.

10 x scapular press-ups, creating space around shoulders at top of press-up.

10 x deep lunge with rotation, stepping one foot outside of hands in a press-up and rotating torso to the same side.

30 seconds x wrist circles, interlocking fingers.

Once complete, move on to the first tri-set. 

Tri-set 1

Do four rounds of the following. Perform all three moves back to back then rest for 30 seconds to one minute between rounds.

1A Press-up

Reps 12

Targets Chest and triceps

Position your hands shoulder-width apart, supporting your weight on your toes with legs together and core engaged. Keep your elbows narrow as you lower your chest just off the floor, then push away from the ground until your arms are fully extended. At the top position, pull your shoulder blades apart to ensure maximum protraction. Aim to complete all reps with a slow and controlled tempo, dropping to your knees if necessary. 

1B Hollow hold

Time 20-30sec

Targets Core

Start sitting on the floor with legs and back straight. Take a deep breath in to brace your core, then slowly lower until just your mid and lower back is pressed into the floor, keeping your arms straight. At the same time, raise your feet just off the ground and bring your hands overhead so your body resembles a shallow dish shape. Hold this position as long as you can, while breathing normally. Reset when you need to until you hit your target number of seconds. 

1C Wall sit

Time 45-60sec

Targets Legs 

Lean your back against a wall with feet just wider than hip-width apart. Lower into a squat with your thighs parallel to the ground. Holding this position, slowly alternate raising your heels to target your calf muscles. 

Tri-set 2

Do four rounds of the following. Perform all three moves back to back then rest for 30 seconds to one minute between rounds.

2A Band-assisted pull-up

Reps 6-10 

Targets Back and biceps 

Loop a long resistance band over a pull-up bar, then pull one end through the loop to secure it in place. Place one foot on the band and jump up to the bar with hands just wider than shoulder-width apart. Place your other foot on the band and use its resistance to help as you pull your chest towards the bar. Lower under control until your arms are straight and repeat. 

Keep your feet together and slightly in front of the bar throughout. This will keep your core engaged, helping you generate the power to get your chin over the bar.

2B L-sit hold

Time 10-20sec

Targets Core 

Sit on the floor with legs straight and feet flexed. Press your hands on the floor either side of your mid-thigh. The goal is to lift your legs and backside off the floor, using your core strength to hold this position. You can begin by lifting just your bottom off the floor, allowing your weight to be supported in your heels, then building up until you can lift your feet, too. You can also use blocks under your hands to make it easier. 

2C Triceps dip

Reps 12 

Targets Triceps 

Sit on the edge of a bench or chair, with palms either side of your body. Support the rest of your weight with your heels on the floor and your legs straight. Lift your body off the seat and lower until your elbows are at right angles, then drive up to full extension. Perform these slowly and under control, pausing for two or three seconds at the bottom if you need to make these more challenging.

Tri-set 3

Do four rounds of the following. Perform all three moves back to back then rest for 30 seconds to one minute between rounds.

3A Archer press-up

Reps 6 each side

Targets Chest and triceps 

Start in the top position of a press-up but with your hands double shoulder-width apart and fingers pointing out. Keep your hands in line with your chest, rather than shoulders. Now slowly lower your body to one side, until the other arm is almost straight, then drive back to the start. Continue into a rep on the other side and repeat for six reps each side. 

3B Natural leg extension 

Reps 10 

Targets Quads 

Also known as a reverse Nordic curl, this targets the large quadriceps muscles on the front of your thighs. Start kneeling with hips extended and the tops of your feet pressed on the floor. Hold your arms in front to provide balance, then slowly lower your back towards your heels, keeping your knees, hips and shoulders in line. Lower as far as you can under control, then squeeze your quads hard to return to the start position. 

3C Pike compression

Reps 10

Targets Core 

Sit on the floor with legs straight and toes pointed. Press your hands on the floor on either side of your thighs and lift your legs together off the floor. Raise your legs slowly and lower slowly, keeping tension in your core muscles throughout. To help, start with a short breath in to expand your core, breathe out as you lift your legs, then in as you lower. If two legs together is too tough, raise one leg at a time instead. 

While most of us turn to weights machines and free weights for an upper-body workout, there are times when you don’t have access to a well-appointed gym. But it’s possible to get a really tough upper-body workout with no equipment – as long as you plan your session carefully. We asked James Middleton, who provides online coaching through Coach James Club, to pull together a routine for us. 

“This bodyweight workout is great for practising key movements used in weight training,” says Middleton. “Building strength using just your bodyweight can help you progress to complex lifts, which incorporate more resistance.” You’ll also find this type of workout contributes to your muscular endurance. 

Designed to work your back, shoulders, chest, and core, the routine is an extremely efficient upper-body crusher that makes for a great home workout.

How To Do This Upper-Body Workout With No Equipment

Perform each pair of exercises back to back for the time specified, then repeat. Rest for 30 seconds, then repeat that sequence for the next pair of exercises. Do the whole thing four times in total. The whole workout will take 30 minutes.

1A Press-up

Sets 2 Time 30sec

Start in a high plank position on your hands and toes, with your hands directly under your shoulders and arms extended, and your body held in a straight line from head to heels. Engage your core, then slowly bend your elbows and lower your chest to the floor for the count of four seconds. Keep your elbows close to your body and lead with your chest rather than your hips. Without pausing at the bottom, press back up quickly, focusing on using your chest muscles.

If you’re new to press-ups, start on your knees to avoid putting strain on your lower back. To progress this exercise, press up explosively to lift your hands off the floor and clap.

1B Plank walk-out

Sets 2 Time 30sec

Starting in the same position as the press-up, engage your core, glutes and thighs, then place one hand further forwards, followed by the other. Continue to walk your hands out with control and without letting your hips drop. When you have reached your limit, begin walking your hands back in until they are both directly underneath your shoulders. Continue walking your hands in and out. Move from your toes to your knees to make it easier.

2A Strict burpee

Sets 2 Time 30sec

Stand with your feet shoulder-width apart and your arms by your sides. Squat down and place your hands on the floor in front of you. Jump your feet back and land in a high plank position. Bend your elbows to lower your chest to the floor, keeping your core engaged and not letting your hips sag. Briefly lift your hands off the floor, then press yourself back up to a high plank. Jump your feet back to your hands and jump straight up, raising your hands above your head.

To make it easy, remove the press-up and/or step instead of jumping your feet back.

2B Superman

Sets 2 Time 30sec

Lie face down with your arms and legs extended, and allow your forehead to rest on the floor. Inhale. As you exhale, lift your arms, chest and legs off the floor, while maintaining a soft bend in your elbows and knees and squeezing your glutes. Try to lift your thighs so your centre of balance is in your torso. Pause, then pulse your arms and legs up and down for 30 seconds. Don’t hold your breath.

If you’re finding the exercise difficult, let your thighs rest on the floor and just raise your body and pulse your arms.

3A Downward-facing dog to upward-facing dog

Sets 2 Time 30sec

Start in a high plank position with your feet hip-width apart and fingers spread wide. Push your hips back and up, keeping your back straight, and look between your legs; this is your downward-facing dog. Keeping your elbows locked, sweep your body down and forwards so that your chest, then stomach, pass close to the floor. Press through your hands and lift your chest. Untuck your toes and press through the tops of your feet for upward-facing dog. Move fluidly from one pose to the other. 

3B Pike press-up

Sets 2 Time 30sec 

From the downward-facing dog position, bend your elbows to lower your head towards the floor, keeping your elbows close to your body, then press yourself back up. Ensure your elbows remain in line with your hands to avoid putting excess pressure on your joints. Bend your knees for an easier version of this exercise.

Suspension trainers, such as the TRX, have been a godsend during the pandemic. By anchoring one to a door frame or hooking it over a bar or branch in the park, you can give an extra dimension to bodyweight exercises that otherwise might cease to pose a challenge.

“The TRX allows you to use your weight with pulling exercises, like rows and hamstring curls, addressing any imbalances that might develop if all you do is press-up and squat,” says Eva Simanavicius, trainer at London fitness studio Core Collective, who has devised this six-move suspension training session to target the glutes, thighs, chest, back, arms and core in one. 

“This workout includes a lot of time under tension work which helps with building strength and muscle,” says Simanavicius, “and by adjusting your position in relation to the anchor point you can make it easier or harder, depending on your level.” 

You’ll find suspension trainers in most gyms, but they’re also among the best bits of home gym equipment. That’s because, unlike dumbbells, you never outgrow them and need to upgrade to a heavier set, and they can be tucked away in a drawer. You don’t have to pay top dollar for a TRX either – you’ll find options for all budgets in our round-up of the best suspension trainers. If you do use a door frame to set up your suspension trainer, make sure that nobody’s likely to burst in mid-workout and send you flying across the room. You have been warned.

The Workout

The workout is broken into three supersets. The first will target the lower body with a dynamic pushing move, followed by a slow and controlled pulling exercise. Next is a push-and-pull pair of moves for the upper body, then two core exercises to finish. Each set is performed for time rather than reps, so pace yourself to ensure your technique doesn’t falter. 

Before giving this workout a go, Simanavicius strongly recommends taking time to warm up as it kicks off with an intense squat combo that will spike your heart rate quickly. “With your warm-up, the objective is to ignite the muscles, pump blood around the body to add some heat and get you focused for the session ahead,” she says. 

And remember, you can make it easier or harder by adjusting the length of the TRX handles and your foot position in relation to the anchor point, so bear this in mind if you’re having to tap out mid-set. 

1A TRX alternating squat and squat jump

Sets 3-4 Time 60sec Rest 30sec

Stand with your feet hip-width apart holding the handles, then step back until there is tension in the suspension trainer. Bend your knees to lower into a squat, using the TRX to provide extra support, then drive through your heels to stand up. Next, lower into a squat, then drive up powerfully to jump just off the floor. Land softly and continue into the next rep, alternating between a squat and a squat jump. 

1B TRX glute bridge into hamstring curl 

Sets 3-4 Time 60sec Rest 30sec

Lie on your back with your heels in the cradles around 30cm off the floor. Press your lower back into the floor to engage your core and start with a 90° bend in your knees. Drive your bum up so your knees, hips and shoulders are in alignment. Next, extend your legs, keeping tension in your glutes and hamstrings, then return them and lower into the start position.

2A TRX chest press

Sets 3-4 Time 60sec Rest 30sec

Stand facing away from the anchor point, holding the handles with your arms extended. Engage your core and glutes, then bend your elbows to bring your chest level with your hands. Drive up powerfully to extend your arms and continue into the next rep. 

2B TRX supinated row

Sets 3-4 Time 60sec Rest 30sec

This time, hold the TRX handles and stand facing the anchor point. Adjust your feet so you can lean back at a similar angle as for the chest press. Retract your shoulder blades and engage your core and glutes, then pull so your chest moves towards your hands, keeping your elbows tucked in close to your body. Lower slowly and repeat. This will test your grip strength too. If your grip fails, take a moment to shake off any lactic acid. 

3A TRX high plank knee tucks 

Sets 3-4 Time 30sec Rest 0sec

Kneel and position your feet behind you in the foot cradles around 30cm off the floor. From here, get into a high plank position with your weight on your hands. Ensure your hips are slightly above your shoulders and feet to engage the core muscles and avoid any lower back strain. Now tuck your knees towards your chest, squeezing your abs hard, then straighten your legs under control. 

3B TRX elbow plank

Sets 3-4 Time 30sec Rest 30sec

After the final knee tuck, drop to your elbows in a low plank position. Ensure your hips are just above your shoulders and feet, and your glutes are engaged, to protect your lower back. Hold this position, while breathing steadily throughout. 

More About Suspension Training

• Get to grips with more moves with our guide to the best TRX exercises.
• Just starting out? Find your feet with this TRX training explainer for beginners.
• Ready for more? Try these TRX workouts.
• Build stability and strengthen your core (and pelvic floor) with these five suspension trainer exercises for postnatal women.

High-intensity interval training involves bouts of fast-paced, full-throttle effort designed to to improve your cardiovascular fitness by keeping your heart rate elevated. Pilates, meanwhile, revolves around slow and controlled moves that target and strengthen deep, stabilising muscles. 

You’d be forgiven for thinking these two long-established training protocols couldn’t be further apart. However, when combined effectively, HIIT and Pilates can deliver the best of both worlds: double the strength and conditioning in half the time. 

“HIIT Pilates is one of my favourite ways to train,” says Korin Nolan, Pilates expert and co-founder of Dynamic Pilates TV, who devised this bodyweight circuit. “It’s quick, usually taking no longer than half an hour, which is perfect for anyone on a tight schedule.” 

The Workout 

This workout is made up of four pairs of complementary exercises, combining low-intensity, Pilates-based moves with high-intensity, low-impact HIIT-style bouts of effort. 

Perform exercises A and B back to back, then move on to the next pair of moves. Complete the circuit, then repeat it. As your fitness improves, you can repeat each pair of moves more than once or the full circuit more than twice to keep progressing. 

“Whichever way you approach this circuit, the emphasis should always be on quality movement over quantity to stay true to the principles of Pilates – control, alignment, breath and core connection,” Nolan adds. 

1A Reverse lunge into kick 

Reps 16-20 

From standing, step one leg back into a reverse lunge, lowering until your back knee is just off the floor. As you return to standing, kick that leg through in front of you, then return it to the start position. Switch legs and repeat. Keep your torso upright and core strong, and use your arms to help maintain balance. 

1B Leg flutters 

Time 20-45sec

Lie on your back with your chin tucked into your chest and arms reaching up past your ears. Engage your core and press your lower back into the floor, and raise your legs until they are around 20-30cm off the floor, then flutter your legs up and down using small movements. The closer your legs are to the floor, the greater the challenge to your core. Keep inhaling and exhaling throughout. 

2A Side skip tap 

Reps 16-20 

From standing, take four side steps to one side, then bend down to tap the floor with one hand before rising to stand. That’s one rep. Repeat in the other direction, staying light on your feet and keeping the tempo high. Keep your core switched on throughout. 

2B Reverse plank to V-sit

Reps 8-12 

Sit on the floor with your legs extended and hands on the floor behind you. Inhale to prepare, then as you exhale lift your hips up, pressing down into your heels and engaging your glutes to rise into a reverse plank. Pause for two seconds, then lower your bum back to the floor and draw your knees towards your chest with your shins parallel to the floor to find a V-sit balance for two seconds. That’s one rep.

3A Side plank to half burpee 

Reps 16-20

From standing, bend down and place your hands on the floor, then step or jump your feet back into a high plank, engaging your core. Rotate your torso and raise one hand towards the ceiling. Return to the high plank, then repeat on the other side. Step or jump your feet back either side of your hands and stand back up. 

3B Half side plank with hip rotation to extension

Reps 8-12 each side 

Start in a half side plank, resting your weight on one forearm and knee, with your knees one on top of the other and your hips lifted. Place your top hand behind your head to open your chest. Inwardly rotate your hip to tap the floor in front of you with your top knee. Rotate your hip the other way to raise your top knee in the air, then extend your leg. For a greater challenge, perform this in a side plank position with your knees raised off the floor throughout. 

4A High plank with side sweep tap to downward dog

Reps 8-12

Start in a high plank, drawing your shoulders down to lengthen your spine. Engage your core, thighs and glutes. Inhale to prepare and as you exhale, sweep one leg out in a wide arc to the side along the floor. Return it to the start and repeat with the other leg. Raise your hips to move into a downward dog pose with your back flat, then return to the high plank. 

4B Plié squat to rise 

Reps 16-20

A variation on the classic ballet move. Stand with your feet wide, toes pointing out. As you squat down, lower your hands to lightly tap the floor and then stand back up, reaching your hands to the ceiling. You can pop up onto the balls of your feet to make it more dynamic or keep your feet flat. Make sure to engage your core as you squat down, keeping your back flat and shoulders higher than your hips to challenge your range of motion. 

Try These Workouts Next

• The work periods increase and the rest decreases as you move through this simple but effective low-impact cardio workout.
• Want a core-crunching workout? Give this Pilates workout at home a go.

Before throwing in the towel on your next workout, give this intense, but mercifully short, full-body HIIT finisher a shot. The crux of the “death by” format is to perform an ever-increasing number of reps in a set timeframe until the clock beats you. In this case, do one burpee in the first 30 seconds, then two in the next 30, then three, and so on. 

Why burpees, you ask? Well, loathe them or loathe them, burpees are a fantastic functional test of full-body mobility, coordination, strength and endurance. You’re better off getting familiar with them, rather than swerving them completely and fortunately, this routine will force you to get good at them.

Ideally, the drill should be tagged on to the end of a workout once your muscles are warm and joints lubricated. Just make sure you have enough energy left to perform each burpee with good technique. It can be used as a standalone workout too; just make sure you’re fully warmed up before you start (this dynamic warm-up is a solid start).

To improve the way you perform the move, take a deep breath when standing at the top of the move, then exhale as you rise to stand or jump to complete each rep. Cycling air in and out like this should help keep your heart rate from rocketing, so you can keep going as the reps mount up.

How To Do This Death By Burpees Workout 

To cater for all standards, we’ve provided three burpee variations below, starting with a low-impact beginner-friendly version. Before you start, practise your burpee of choice a few times until you’re confident of the technique. 

When ready, start a stopwatch and perform one full rep, then rest for the remainder of the first 30 seconds. In the next 30 seconds, perform two full reps, then rest. Then do three reps in the next 30, then four, then five and so on. Keep going until you can’t fit the required reps into that 30-second interval. Note down the round you checked out and aim to beat that score next time.

For simplicity, the first 10 rounds (55 reps in total) run like this.

• 0sec – 1 rep
• 30sec – 2 reps
• 1min – 3 reps
• 1min 30sec – 4 reps
• 2min – 5 reps
• 2min 30sec – 6 reps
• 3min – 7 reps
• 3min 30sec – 8 reps
• 4min – 9 reps
• 4min 30sec – 10 reps

Burpee Variations

Beginner Burpee Variation: Walking Burpee 

From standing, bend over to place your palms on the floor. You can either hinge at your hips or squat down – whichever is more comfortable. Step back with one leg, then the other until you’re in the top of a press-up position. Step your feet back to your hands one at a time, then stand up. 

Intermediate Burpee Variation: Strict Burpee 

This is the gold-standard version. From standing, hinge at your hips to place your palms on the floor. Jump your feet back together so you’re in the top of a press-up position. Jump your feet back to your hands, then push through your heels to drive up and use your momentum to jump straight up and clap your hands behind your head to ensure full extension. Land with soft knees and continue into the next rep.

Expert Burpee Variation: Chest-To-Floor Burpee 

For an added challenge, this version includes a press-up with each rep. Sorry (not sorry). From standing, hinge at your hips to put your hands on the floor shoulder-width apart. Jump your feet back, then drop into a press-up so your chest is just off the floor. Press back up, jump your feet to your hands and drive into a jump, clapping your hands behind your head. Repeat.

A functional workout is one with a practical purpose, focusing on building strength in the muscles you use most frequently. As such, they incorporate a lot of familiar daily movements, such as squatting, carrying heavy things and moving quickly across short distances.

Trainer Emily Furey offers plenty of these full-body routines in her Fi7ness programme on the TRUCONNECT fitness app. Specifically, her routines home in on seven types of movement: push, pull, squat, lunge, bend, twist and travel. These are sometimes referred to as primal movements, although the list of primal movements changes depending on who you ask.

Each workout in Furey’s programme features seven exercises, performed in seven-minute rounds for a period of seven weeks. “This programme really is for everyone,” says Furey. “As a society I think we’re so focused on exercise as a mechanism to improve the way we look, that we often look past the physiological. The beauty of the seven primal movements is they’ll develop your functional fitness – getting you fit for life, if you like.”

Here, Furey takes us through an example session. Perform the reps of all seven exercises, rest for 60 to 90 seconds, then repeat two more times for a total of three rounds.

1 Squat: Prisoner squat

Reps 10-15 Rest 0sec

With your hands behind your head, bend your knees until they’re at 90°, pushing your knees out in the same direction as your toes. Then push up through your heels, keeping your hands on your head at all times. Keep your chest up, shoulders back and engage your core. Your toes should be pointing outwards, and make sure your knees don’t collapse inwards as you move.

2 Lunge: Lateral lunge

Reps 10-15 each side Rest 0sec

Stand with your feet slightly apart and engage your core. Take one leg out to the side, bending that knee to lower. Make sure your knee follows your toes, so if your toes are pointing outwards, so is your knee. The leg that’s not working shouldn’t bend at all. Drive back up and return to the starting position, with both legs straight. Complete all the reps on one side, then change legs.

3 Bend: Floor press

Reps 10-15 Rest 0sec

Sit on your bum, with your legs to one side. Lean to one side and place both hands on the floor. Then push the floor away as if you’re doing a press-up to return to a sitting upright sitting position. Keep working through the chest when you’re down close to the floor. The rest of your body should be as still as possible.

See related

• What Is Functional Fitness?
• A 30-Minute Functional HIIT Circuit Anyone Can Try
• Get To Grips With Functional Training Equipment With This 25-Minute Workout

4 Twist: Lateral shoot-through

Reps 10-15 Rest 0sec

Start on all with your knees held just off the floor. Engage your core and keep your hips level with your body throughout. Twist to one side, lift your hand off the floor from the side you’re twisting towards, and bring your opposite leg through the gap you’ve created. Return to all fours and alternate sides with each rep.

5 Push: Diamond press-up

Reps 10-15 Rest 0sec

Place your knees on the floor and lean forwards to place your hands on the floor with your forefingers and thumbs touching in a diamond shape. Then press the floor away to raise your body. Keep your shoulders back and engage your core throughout. You should also have a straight back, your hips should be in line with your chest and your head in line with the spine.

6 Pull: Dead bug

Reps 10-15 Rest 0sec

Lie on your back with your legs in tabletop position – hips and knees bent at 90°, and your head and shoulders off the floor. Lower one leg to just above the floor while your opposite arm goes back above your head. Move your arm and leg back to the starting position and repeat with the opposite arm and leg. Alternate with each rep, and move smoothly and slowly.

7 Travel: Run

Reps 10-15 Rest 60-90sec

Either outside or on a treadmill, perform short bursts of running. Keep your chest up and your core engaged, and maintain a good knee lift. If space is an issue, try high knees or jogging on the spot.

Emily Furey’s Fi7ness workout programme, created with former three-time world karate champion Dean Hodgkin, is available on TRUCONNECT by TV.FIT

Workouts don’t need to be complicated to be effective, and by effective we mean leave every muscle burning and you gasping for breath. The workout challenge below comes from Grant King of Military Fitness in Fulham, London, and it’s a masterclass in both simplicity and savagery.

“This workout is a test of physical and mental strength,” says King. “Complete the round twice and record your time. All you need is access to an AirBike, rowing machine and either a treadmill or a 1km running route.”

There are just eight stations in the circuit, and to help motivate you to complete the two rounds as quickly as possible, King has provided time guides to let you know how you’ve done. Don’t be discouraged if you fall into the below average or need improvement categories – treat it as a reason to come back and improve next time around!

Workout Challenge

1 Run

Distance 1km

Cover 1km as fast as possible, either on the treadmill or in the great outdoors.

2 Burpee

Reps 20

From standing, drop into a crouch, then kick your feet back into a press-up position. Jump your feet forwards again so they’re next to your hands, then stand and leap straight up, throwing your hands up above your head.

3 Press-up

Reps 50

Get into a top press-up position, then lower your chest towards the ground, keeping your elbows close to your sides. Push back up to the starting position. Do that 50 times... you may need a few breaks (we would).

4 Sit-up

Reps 50

Another casual 50 reps. Lie on your back with your knees bent and feet planted on the ground. Use your core to pull your head and shoulders up off the ground and bring your torso to your knees. Lower with control. If your form starts to falter, take a break.

5 Row

Distance 1km

Another kilometre of cardio, this time on the rowing machine.

6 Unweighted squat

Reps 50

Stand with your feet hip-width apart, then lower, bending at the knees and pushing your hips back until your thighs are parallel to the ground. Drive up through your heels to return to standing.

See related

• The Top 10 Gym Challenges
• Fitness Challenges For Every Age From 20 To 80
• Eight Workout Challenges To Test Your Mettle

7 Lunge

Reps 50

From standing, take a big step forwards and lower until both knees are bent at a 90° angle. Push back up and then lunge on the other leg. Do 50 reps in total.

8 AirBike/Assault Bike

Distance 3km

Smashing out 3km on an AirBike is a horribly hard workout in itself, so having to round off two circuits with it is, well, quite something. Enjoy!

Target Times

So how did you do?

• Under 40 minutes – Very Good
• 40-45 minutes – Good
• 45-50 minutes – Average
• 50-55 minutes – Below average
• 55+ minutes – Needs improvement

Squeezing in any workout can be a challenge, and for many people the type of four-session-a-week plan where you train different body parts each time is utterly impractical. If you’re in that position, it’s smart to choose sessions that cover the fundamentals – which also has the happy result of building the kind of useful, functional strength that can make life a little easier.

And that’s what you’ll get with this workout from Steven Virtue from gym chain Total Fitness. “Here are six fundamental movement patterns which will set you in good stead,” says Virtue.

“The newfound strength from training using these movements, with or without load, can have an extremely positive effect on strength and work capacity. All these movements require us to stabilise while producing force, making them exercises that contribute to core strength.

“Fundamental movements are typically compound, meaning you use multiple joints and muscle groups, and using compound movement patterns instead of isolation exercises gives you greater increases in strength and help you to develop a functionally strong body. However, isolation exercises have a place in a programme to help correct imbalances or to put the focus on muscle groups that need more attention.”

If you have no idea if you have an imbalance or what muscle groups need attention, talking to a PT at a gym is a smart move. 

How To Do This Workout

You don’t need a gym to perform this workout, although you will need a pull-up bar – if you don’t have a home one, see if an outdoor gym near you has one. Virtue advises doing this workout three times a week for three to four weeks for the best results, but don’t be put off if you can’t make that kind of time commitment: “Moving more than you have been is a step in the right direction,” says Virtue. “All these exercises are scalable to suit your level of ability, and there are plenty of variations of the below movements to help adapt and progress your session.” Click the title of each exercise for a list of variations in our exercise guides.

For each exercise you work for 45 seconds, rest for 15 seconds, then move on to the next exercise. Complete five rounds of the six-exercise sequence for a 30-minute workout.

See related

• Keep Fit With This Home Workout For Over-40s From Harry’s Heroes Coach Luke Worthington
• Build Functional Fitness With This 20-Minute Barbell Workout
• A Straightforward Gym Workout Routine For Beginners

1 Squat with isometric hold

Time 45sec Rest 15sec

Place your feet shoulder-width apart and squat to knee level. Hold for three seconds and return to the starting position.

2 Walking plank

Time 45sec Rest 15sec

Get yourself in the forearm plank position. Push up onto your hands one arm at a time, then reverse slowly to the starting position.

3 Glute bridge

Time 45sec Rest 15sec

Lie on your back with your feet flat on the floor close to your glutes. Press your heels into the floor to lift your hips until your body forms a straight line from your knees to your shoulders. Return slowly to the starting position.

4 Press-up

Time 45sec Rest 15sec

Place your hands slightly wider than shoulder-width apart in a high plank position. Bend at your elbows to lower your body slowly to the floor, pause, and then push yourself up.

5 Reverse lunge

Time 45sec Rest 15sec

Step backwards with your right leg and bend at both knees to lower your body until your right knee is just above the floor. Push back up, then repeat on the alternate side. Alternate sides with each rep.

6 Pull-up

Time 45sec Rest 15sec

Hold the bar in an overhand grip, palms facing forwards, with your hands shoulder-width apart. Pull yourself up, maintaining a tight back throughout, until your chin goes above the bar. Lower slowly.