Keep fit from home with this bodyweight workout from New Body Plan – guaranteed to get your full body firing in just quarter of an hour.
This fun, fast and effective fat-burning session can be done anywhere at anytime.
It only takes 15 minutes to torch a ton of calories and you’ll feel on top of the world for getting your heart rate up and a good sweat on.
HOW TO:
- Complete the six exercises back-to-back with minimal rest between moves.
- In Round 1 do each move for 20 secs, then rest for 60 secs after the final move.
- In Round 2 do each move for 30 secs, then rest for 60 secs after the final move.
- In Round 3 do each move for 40 secs, then rest for 60 secs after the final move.
- In Round 4 do each move for 30 secs, then rest for 60 secs after the final move.
- In Round 5 do each move for 20 secs, then rest for 60 secs after the final move.
1a. Bodyweight Squat
- Stand tall with your chest up, abs engaged and arms straight by your sides.
- Bend your knees to squat down as low as you can, either keeping your arms by your sides or raising them up to shoulder height.
- Push through your heels to stand back up.
1b. Squat Jump
- Stand tall with your chest up, abs engaged and arms straight by your sides.
- Bend your knees to squat down and swing your arms backwards.
- Push through your heels to straighten your legs and jump powerfully off the floor.
- Land on both feet and go straight into the next rep.
1c. Press-Up
- Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels.
- Raise your hips and brace your core to keep your entire body stable.
- Bend your elbows to lower your chest towards the floor.
- Go as low as you can, then press back up to return to the start.
1d. Plank Shoulder Tap
- Start in the press-up position with your abs engaged, hips raised and body in a straight line from head to heels.
- Without letting your hips sag, lift your left hand up and touch your right shoulder, then return it to the ground.
- Lift your right hand and touch your left shoulder, and keep repeating this movement.
1e. Plank Jack
- Get into position, supporting yourself on your forearms with your elbows underneath your shoulders.
- Engage your abs, then raise your hips so that your body forms a straight line from head to heels.
- Without letting your hips sag, jump both feet out to the sides as wide as you can, then jump them back in.
1f. Mountain Climber
- Get in the press-up position, with your arms and legs straight and your wrists directly under your shoulders.
- Without letting your hips sag, draw your left knee up towards your left elbow.
- Return your left leg and repeat the movement on the right side.
- Keep your abs engaged throughout and the reps fast but controlled.
