Pull-ups, press-ups, squats and burpees form the foundation of this simple but effective calorie-crunching session.

With gyms and studios full to the rafters with expensive equipment, it’s easy to shun the simple stuff. But spending time developing how you train without kit is one of the best investments you can make for your future fitness goals.

The most obvious benefit to bodyweight training is convenience. Get it right and you can train through anything, from a global pandemic to a family holiday.

It also offers the ability to focus on core training principles like mobility and form, with a significantly lower risk of injury.

“Anyone aiming to advance their skills in other fields of training needs to understand the mechanics of the body,” says Andrew Julien, personal trainer and Turf Games ambassador.

And bodyweight training doesn’t limit the opportunity for strength gains, either.

“Like with all forms of training,” Julien says, “putting on muscle you’re your own bodyweight just requires time and dedication. The trick is utilising varied movements that challenge the body: angles that force the muscles to work harder, or eccentric and isometric techniques.”

And if you want to stick to weights, bodyweight exercises can compliment, rather than replace, your usual routine.

“Try throwing in a bodyweight exercise that complements your gym training,” says Julien. “For example, after a chest press, I’ll take myself down to the ground and perform a set of press-ups.”

Tackle PT Andrew Julien's full body bodyweight workout |Men's Fitness UK

Andrew Julien’s Full-Body Bodyweight Workout

1a. Pull-up x 10
1b. Press-up x 20

(60 secs rest / repeat x 3-5 sets)

2a. Prisoner Jump Squat x 20
2b. Burpee x 10
(30 secs rest / repeat x 3-5 sets)

3a. Isometric Press-up x 20 secs
3b. Wall Sit x 45 secs
(30 secs rest / repeat x 3-5 sets)

4a. Plank x 30 secs
4b. Hollow Hold x 30 secs

Words: Tom Wheatley

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