Some days you might not have the time or motivation to hammer out an hour-long session at the gym, but that doesn’t mean you can’t work out. We asked personal trainer Lewis Paris for a quick, equipment-free workout that can be done from the comfort of your home (or taken to the gym if you want to get out of the house).
These moves might not require any equipment, but they are by no means less challenging: squeezing six moves into 15 minutes to work multiple muscle groups will give you a cardiovascular workout too. This is an advanced workout so it will be a challenge for beginners. Drop the pace or shorten the work intervals if it’s too intense. For an easier alternative, try this beginner’s bodyweight workout instead.
Set up your timer and give these six exercises a go. A single run-through with rests takes 15 minutes, but you can do two to three sets for a more intense workout.
Lewis Paris is the founder and award-winning lead trainer at Lewis Paris Fitness Ltd, based in London, UK. Paris is a specialist offering personal training, online coaching, corporate wellness, and sportswear. He is also an official partner of the Youngs Sports Academy, contributing to the cultivation of emerging talent in the sporting domain.
How to do this bodyweight workout
Part 1:
To do the first part of this workout, perform each move back-to-back for the prescribed times below, then repeat. The 30-second Superman hold offers active rest after each round.
Two rounds of:
- Quadruped to high plank: 60 seconds
- Side plank rotation with press-up: 60 seconds
- Superman hold: 30 seconds
Part 2:
To do the second part of the workout, perform each exercise for 40 seconds. After performing all three moves back-to-back, take a 40-second rest, before completing two more rounds of the workout (three in total).
Three rounds of:
- Reverse plank marches: 40 seconds
- Star jumps: 40 seconds
- Lunge iso hold: 40 seconds on each leg
The exercises
1. Quadruped…
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