If you want to build strength and boost your fitness levels, the gym is the only place to go, right? Well, not quite.
Cleverly-designed home workouts can help you forge a stronger, more functional body with just a set of dumbbells or kettlebells (opens in new tab). Or, in some cases, they don’t require any equipment at all.
“Making workouts accessible is often the key to making them achievable,” says personal trainer Emma Bord (opens in new tab). And she’s done just that, creating an exclusive eight-move circuit workout for Fit&Well readers that exclusively uses bodyweight exercises.
“Many of the exercises use multiple muscles groups of the body making the session time efficient and effective. The workout combines strength and cardio training, and it can also be made suitable for all fitness levels, with modifications and progressions on offer.
“It requires nothing more than a little bit of space, a dose of energy and your own body weight,” she says.
Emma Bord has worked as a personal trainer for more than 10 years, working with clients of all ages and fitness goals. She is also qualified in pre and post-natal training. Emma’s approach includes HIIT, Pilates, boxing, weight training, conditioning, core-strengthening and more, with a focus on bringing the mind and body together to appreciate the benefits exercising can have on mental health.
Emma Bord’s full-body bodyweight workout
You won’t need any equipment for Bord’s workout, just 32 minutes, a little bit of floor space and eight exercises: inchworm to shoulder taps, squats, push-ups, burpees, reverse lunges, mountain climbers, bicycle crunches and commandos.
If you’ve not done these moves before, Bord has put together a guide for each one, and helpful tips to get the most from your training. You’ll do each exercise for 40 seconds, take a 20-second rest, then start on the next.
Repeat the eight-move sequence until you have done each exercise four times,…
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