This 25-minute routine is designed to push your limits, build endurance, and fire up every major muscle group using just your bodyweight and requires absolutely no equipment. Perfect for when you’re short on time but ready to sweat
- Duration: 25 minutes
- Equipment: None
- Difficulty: Intermediate
- Targets: Full Body (Legs, Glutes, Chest, Shoulders, Triceps, Core, Cardiovascular Endurance)
Always begin with a 3-5 minute light warm-up (e.g., dynamic stretches, light jogging) and finish with 3-5 minutes of gentle stretching for the muscles you’ve worked.
The Workout
Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 3-4 rounds of all exercises, taking 60-90 seconds rest between rounds.
1. Squat Jumps
Start in a squat position, then explode upwards into a jump, landing softly back into a squat. Keep your chest up and core engaged.
Modification: For lower impact, perform regular bodyweight squats or fast air squats without the jump.
Duration: 45 seconds.
2. Push-ups
Start in a high plank position, hands slightly wider than shoulders. Lower your chest towards the ground, then push back up. Maintain a straight line from head to heels.
Modification: Perform on your knees or with hands elevated on a bench/step for an easier angle. For more challenge, try decline push-ups (feet elevated).
Duration: 45 seconds.
3. Reverse Lunges
Step one leg back and lower your hips until both knees are bent at approximately 90 degrees. Push off your back foot to return to the starting position. Alternate legs.
Modification: Reduce the depth of the lunge. For more challenge, hold a heavy object or wear a weighted vest or ruck sack.
Duration: 45 seconds (alternate legs).
4. Plank Jacks
Start in a high plank position. Keeping your core tight and hips stable, jump your feet out to the sides (like a jumping jack), then jump them back together.
Modification: Step one foot out at a time instead of jumping. For less intensity, perform a regular plank hold.
Duration: 45 seconds.
5. Burpees (Modified)
Start standing, squat down and place hands on the ground, jump feet back to a plank, jump feet forward to squat, and stand up. (No push-up or jump at the top for this version to focus on continuous movement).
Modification: Step feet back and forward instead of jumping. For more challenge, add a push-up and a jump at the top.
Duration: 45 seconds.
6. Glute Bridges
Lie on your back with knees bent, feet flat on the ground. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Slowly lower back down.
Modification: Perform with one leg extended for a unilateral challenge. For more challenge, place a resistance band around your knees.
Duration: 45 seconds.
Related article: Best Affordable Resistance Bands for Different Workouts
Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.
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