Workout of the week: 30-min full-body bodyweight workout

8th April 2024

ALL LEVELS / full-body bodyweight workout / 30 minutes

Equipment: Gym mat

The fitness industry is prone to myths and misconceptions — one of the most prevalent is the notion that a bodyweight-only session isn’t as powerful as one using weights. As the name suggests, this training relies mainly on your body as a fitness tool, and the benefits are endless.

Experience the benefits of this type of training with this full-body bodyweight workout. It consists of 5 primary exercises plus 1 to complete within 30 minutes. You can break down the reps however you like: 10, 15, or 25 at a time — it’s up to you. However, there’s an added challenge: between each exercise, you must perform 20 crunches with leg raise, making them the sixth exercise on the list. You can take rests as needed, but the goal is to complete this workout within the given time frame.

Jumping jacks
Squats
Mountain climbers
Push-ups
Jumping lunges
Crunches with leg raise

Ready? Let’s do this!

WORKOUT SETUP

6 exercises
Reps of each of the first 5 exercises, in no particular order
20 crunches with leg raise each time you switch exercises
Rest only if needed
30 minutes total
Equipment: Gym mat

WORKOUT EXERCISE LIST

1 – JUMPING JACKS

500 reps

Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.
Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.
Return to start and continue at a controlled rhythmic pace.

2 – SQUATS

400 reps

Stand on your feet placing them at the same distance as your shoulder lines.
Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain tight abs and glutes to control your hip and stabilize the movement.
Keep your arms tight by your side, and use them to help your balance.
Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.

3 – MOUNTAIN CLIMBERS

300 reps

Start with your hands on the floor at shoulder-width, with arms extended.
The hands must be in line with your chest line.
Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.
Pull your knees alternately to your chest.
Make sure you’re standing on your hands with a tight core.

4 – PUSH-UPS

200 reps

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position.
Repeat.

5 – JUMPING LUNGES

100 reps

Stand with feet hip-width apart, core engaged, and shoulders set
Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.

6 – CRUNCHES WITH LEG RAISE

20 reps (10 each leg)

Place a mat on the ground and lie flat on your back. Now raise one leg about 30 centimetres off the floor. Your hands should be pointing towards the direction of the raised leg. This is the starting position.
Perform a crunch by raising your upper body off the floor as indicated in the video.
Try to pass your knee with your hands at the top position.
Hold the top position for a second and slowly return to the starting position.