• If you enjoy working out at home or outdoors then you’ll love this 20 minute routine. It uses body weight exercises to work out the whole body and can be done pretty much anywhere at any time you fancy.

    A change of routine on occasions where you can’t get to the gym because you’re short on time or you’re working away then this is the perfect workout. It takes just 20 minutes from start to finish and requires absolutely zero gym equipment. All you need is a park bench or a sturdy chair.

    You don’t need an excuse to do this workout. If you feel like getting some fresh air or just fancy a change from your normal routine then give it a try. A Natural way to Train Working against your own body weight is the most natural way to train and is extremely effective at getting you in shape.

    Throw in a few interval sprints at the end and you’ve given yourself a great all round workout in just 30 minutes or less. Instructions: Complete each exercise one after the other with no rest in between Once cycle 1 is complete – rest for 90 Seconds Repeat the whole cycle again 4 times.

    Exercises: 1 Push Up, Twisting 20 reps Do 10 reps on each arm Muscle Groups:Chest,Core,Triceps Description: The push up with rotation adds another element to the standard push up which makes it much more challenging. It’s not necessarily that difficult but it will challenge balance & coordination in addition to working the chest.

    2 Squat 10 reps Targets: Muscle Groups:Buttocks,Calves,Hamstrings,Thighs Description: A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before moving on to weight.

    3 Push Ups 10 reps Targets: Muscle Groups:Chest,Core,Triceps Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a …

    4 Lunges, Forward 10 reps Do 5 reps on each leg Targets: Muscle Groups:Buttocks,Calves,Hamstrings,Thighs Description: Lunges are a great bodyweight exercise for working the legs and lower body. They can also be performed with weights to increase the challenge and build muscle and strength in those areas. They do require quite good balance an …

    5 Push Ups, Tricep, Diamond 10 reps If you can’t manage 10 reps, try kneeling Targets: Muscle Groups:Triceps,Abdominals,Chest,Obliques Description: The diamond push up is also known as the tricep push up because the position of the hands, it focuses more on the triceps and shoulders, rather than the chest like the conventional push up. It’s a challenging exercise as it …

    6 Squats Jump 10 reps Targets: Muscle Groups:Buttocks,Calves,Hamstrings,Thighs Description: Squat jumps require a good level of aerobic fitness as well as strength and technique. They will add an extra dimension to your training when looking to improve strength in the lower body. As they are aerobic they will also …

    7 Split Squat, Prisoner 20 reps Perform 10 reps on each leg. Targets: Muscle Groups:Buttocks,Calves,Hamstrings,Thighs Description: The prisoner split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered. The split squat is also known as the static lunge and is a great exercise …

    8 Dips, Bench 10 reps Targets: Muscle Groups:Triceps,Chest,Rear Shoulders, Description: Bench dips work the rear shoulders and triceps and are a great body weight exercise that can be done almost anywhere when a bench is available. It’s quite easy to do and is great for beginners to start out building strength …

    9 Push Ups, Declined 10 reps Targets: Muscle Groups:Upper Chest,Core,Front Shoulders,Triceps,Upper Shoulders Description: This exercise is excellent for adding a progressive element to a normal push up. It also focuses on the upper part of the chest (pectoral muscle) in the same way as an inclined chest press exercise. So if you don’t have acces …

    10 Push Ups, Inclined 10 reps The inclined push up is another variation to the standard push up, but it targets the lower part of the chest muscle. Beginners might find it slightly easier than the standard push up as the elevated angle makes it less challenging. It can be used as a progression towards the push up or as an exercise to specifically focus on developing the lower chest.