I know there’s a lot of great equipment out there which does wonderful things for our training  programmes. But there is so much we can do for great bodyshaping and strengthening without an item of equipment in sight!

Just for you, I have put together a workout here for which you need nothing more than your own body, comfortable clothing and minimal space.

There’s really no excuse not to give it a go!


These full body weight exercises will consist of the following, so make sure stick to it and I can assure you of results!

Warm up

Skipping, jogging on the spot, butt kicks, high knees, for around 10 minutes.

Mobility work along with some dynamic stretches for another 10 minutes.


Push ups for 30 seconds and then hold at the top in the plank position for 30 seconds.

Squats for 30 seconds and then hold at the bottom of the squat for 30 seconds, beginners can do the or 30 seconds. For the more advanced, they can do jump squats.

Tricep Dips  for 30 seconds and then hold in the contraction at the top of the move for 30 seconds

Ab Crunches for 30 seconds and then hold in the contraction phase for 30 seconds.

Burpees for 30 seconds and then hold in the plank on the hands for 30 seconds.

Jumping Lunges for 30 seconds and then wall sit for 30 seconds

Mountain Climbers for 30 seconds and then hold in the plank position for 30 seconds.

Complete 5 rounds of each exercise before moving onto the next one, resting 20 seconds between each round.

Cool Down for 5 minutes.

Exercises explained

Push Ups

Place yourself in the plank position on your hands and toes (feet can either be close together or wide apart depending on your strength, wider apart makes the push up slightly easier) lower down into a push up.

Depending where you are at in terms of capability at this stage, this exercise can either be done on your knees or toes.

Body Weight Exercises_10Squat

Stand with feet hip width apart arms next to the body, squat downwards, keeping your back straight and your eyes looking straight ahead.

Make sure to contract your abs at the bottom phase of the squat and as you return upwards squeeze the glutes.

Body Weight Exercises_3Tricep Dips

Position yourself on a bench, step or chair with your hands close to together behind your back, feet together and toes elevated.

Dip downwards with your body and come back up again.

Make sure your back is close to the bench and you  are not far away from it.

Ab Crunches

Lying on your back, feet together and heels on the ground, place your hands by your ears, crunch upwards keeping your head facing towards the ceiling.

Body Weight Exercises_6Burpee

Stand with feet together and hands overhead, jump up, squat down touch the floor, shoot legs back into a plank position, squat back in, stand up and hop.

Body Weight Exercises_11Jump Lunge

Begin standing in upright position, Jump up and into a lunge position, from there jump into the air and switch legs and land in a lunge position with the opposite leg in front.

Body Weight Exercises_7Mountain Climbers

Begin in a plank position on hands and feet. Alternate bringing knees up towards chest in a rapid motion.

Body Weight Exercises_8Wall Squat

Sit against the wall with hips and knees both bent at 90degree angles. Keep shoulders and back flat against the wall. Do not lean on thighs. Keep arms down by sides. Make sure you can lift your toes, ensuring that there is no pressure on the knees.

Body Weight Exercises_4Credits go to:

Photographer: Mario Guarneros.
Clothing: Lorna Jane Dubai

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