This home bodyweight circuit is simple, scalable and effective, so you have no excuse to give it a shot
Clear a space in your living room and find a sweat towel. For this no-equipment calorie burner home workout, follow an “every minute, on the minute” format: at the start of each minute, you’ll begin an exercise and work for either 20 seconds (beginner), 30 seconds (intermediate), or 40 seconds (master).
Use what’s left of the minute to rest, then launch into the next move with the same timings. Work through the circuit, take three minutes’ rest, then start again. Go all out – there’s no time to lose.
Kick Sit: 2 sets of 20sec, 30sec or 40sec
At the start of your first minute, prime your body for what lies ahead. Set up on all fours with a straight back and your knees an inch from the floor. Use your core to kick your left foot forward, keeping your left hand on the floor. Bring your leg back in and quickly transition to repeat the move on the other side.
Cross-Climber to Press-Up: 2 sets of 20sec, 30sec or 40sec
After a brief rest, reset in a high plank and perform a press-up. Lift your left leg to your right elbow, which works your abs harder than a regular mountain climber. Drop your leg back and repeat on your right. Perform a press-up, then do it all again. Quickly.
Jumping Lunge: 2 sets of 20sec, 30sec or 40sec
Optimise the calorie burn by working your biggest muscles – your legs. Lunge forward and lower your back knee until it’s an inch above the floor. Push through your front foot to jump, switching your legs in mid-air. Land with soft knees and drop into an opposite lunge and repeat lots.
Beast Reach: 2 sets of 20sec, 30sec or 40sec
Take the pressure off your legs (a bit) and make your abs and shoulders pick up the slack. Start on all fours, extending your arms to sit back on your glutes. Keep your knees off the floor. Shift your weight forward into a high plank and simultaneously bring your right knee up towards your chest. Sit back and repeat with the opposite knee. Then speed it up.
Burpees: 2 sets of 20sec, 30sec or 40sec
No bodyweight metcon is complete without the ultimate on-the-spot calorie burner. Squat and place your palms on the ground. From here, kick your feet back and drop your chest to the floor. Quickly push up again, hop your legs forward, then jump up and clap your hands above your head. Land and drop into your next rep.
Hollow-Hold Rock: 2 sets of 20sec, 30sec or 40sec
Lie on your back and lift your feet and shoulders off the floor, with your arms behind you. Contract your core and push your lower back into the floor and rock forward and back. You’ll be blowing hard after the burpees, so keep your breathing controlled, then prepare for round two.
Rudimental’s Locksmith Talks To Men’s Health about Training on Tour and at Home
DJ and one quarter of Brit award winning group Rudimental, Leon Rolle – aka Locksmith – runs Men’s Health through the exercises that have helped build his body plus the moves that keep him in shape. Watch the front-man talk mental health and the impact exercise has on his well-being, how he gets on when challenged to a game of football tennis and his top tips for working out and staying motivated when it’s easier to stay at home. As he puts it, find your own Lockey’s Therapy.
Author: Michael Jennings