ALL LEVELS / full-body workout for strength, power, speed / 14 mins
Equipment: exercise mat
This full-body workout may be performed using only an exercise mat, but it’s definitely not for a nap. Welcome to our workout of the month: no fuss. A high-intensity workout you can perform anywhere in just 14 minutes.
If you like high-intensity, then you’ll love this fast-paced workout. Perfect for when equipment is limited, you can perform it indoors or outdoors.
This full-body workout uses key movement patterns across all fitness skills, with a particular focus on power, strength and speed. Because of the fast pace, you will notice the immediate rise in your heart rate – perfect for that cardio fix. Being bodyweight-only means no equipment, hence no fuss.
For added variety, try reversing the order of the exercises, or even mixing them up randomly. In all cases, focus on proper movement technique, while moving as fast as possible.
The workout consists of 2 rounds of the following exercises:
- Mountain climber – 30s
- Squat – 30s
- Plank hold – 30s
- Butt kicks – 30s
- Knee push-up – 30s
- Jumping jacks – 30s
- Superman – 30s
- Lunge – 30s
(rest 20 secs between each exercise – complete 2 rounds)
FULL-BODY WORKOUT: EXPERT TIPS
Most people will be able to perform the above exercises. However, the challenge will be how many reps can one complete in each set. This is where pace plays a vital role — you can go super-fast for 15 seconds then take a small rest before completing the rest of the 30 seconds, or you can go a little slow but aim to go unbroken for the whole 30 seconds. This workout will no doubt challenge your aerobic capacity, so rest hard between exercises.
To track your progress, make a note of the total number of reps at the end, and try to beat it next time.
1 – MOUNTAIN CLIMBERS
30 secs exercise, 20 secs rest
- Keep core and glutes tight.
- Squeeze shoulder blades together.
- Maintain shape.
2 – SQUAT
30 secs exercise, 20 secs rest
- Keep your core tight.
- Drive your hips up.
- Keep the weight through the centre of the feet.
3 – PLANK HOLD
30 secs exercise, 20 secs rest
- Keep your core and glutes tight.
- Squeeze your shoulder blades together.
- Maintain shape.
4 – BUTT KICKS
30 secs exercise, 20 secs rest
- Keep your core tight.
- Land on the ball of your foot.
- Maintain a fast rhythm.
5 – KNEE PUSH-UP
30 secs exercise, 20 secs rest
- Keep your core and your glutes tight.
- Shoulders should be over your wrists.
- Maintain your knees, your hips and your shoulders in a straight line.
6 – JUMPING JACKS
30 secs exercise, 20 secs rest
- Keep your core and your glutes tight.
- Land on the ball of your foot.
- Maintain a fast rhythm.
7 – SUPERMAN
30 secs exercise, 20 secs rest
- Keep your core and your glutes tight.
- Squeeze your shoulder blades together.
- Keep your arms and legs straight.
8 – LUNGE
30 secs exercise, 20 secs rest
- Keep your core tight.
- Your knee should as far as over your toe.
- Push off the front leg.
See? No fuss. After finishing this full-body workout, it’s time to raise the bar with another one. Find them all here:
