Six full body workouts you can do anywhere


Maybe you really want to exercise but don’t want to fork out for a hefty gym membership.

Maybe you’re short on time and want a quick workout that you can just smash out.

Maybe you haven't exercised in a while and you’re looking for an easy way to get back into it.

Or maybe you just want to skip the gym.

Whatever your motivations are, if you want a full body workout that you can do anywhere and with no equipment in less than 30 minutes then you’ve come to the right place.

We have compiled six workouts that should be challenging for everyone, from those just starting out, to seasoned athletes.

Disclaimer - these are not a ‘get a six pack in 6 weeks’ miracle regimes. They’re a combination of common bodyweight exercises that will work out the majority of your muscles and help you reach that all important 75 minutes of vigorous physical activity per week (read more about it here).

The Full Works

Aim for 4 sets of each exercise. A set is 20 seconds of activity and 10 second rest. The whole workout should last 20 mins.

(Click on the links to see how to do each exercise)

  • Burpees - start with these, as it will get the blood pumping!

  • Squats - make them jumping squats to spice it up a little

  • Press ups - if this gets too hard, don’t be afraid to do a knee press up

  • Sit ups - remember to engage your core throughout

  • Lunges - again, make them jumping lunges if you want to add some intensity

  • Plank - remember to keep you back straight

  • Star jumps - don’t underestimate the star jumps

  • Single leg deadlift - good for leg, core and balance

  • Finish the work out with some good old sprinting on the spot (or skipping if you have a rope)

Run. Push. Squat. Run

  • 500m run - if you’re inside jog on the spot for 3 mins

  • 10 x press ups

  • 10 x squats

  • 500m run

Complete 3 rounds as quickly as possible

The Circuit

  • 100 skips - if you don’t have a rope, do star jumps instead.

  • 10 x burpees

  • 10 x Press ups

  • 10 x jumping squats

  • 10 seconds sprint on spot


Have 1 min rest between rounds

Beginner = 6 rounds

Intermediate = 10 rounds

Advanced = 15 rounds

Squats and (burpee) ladders

  • 15 x burpees - 1 squat -

  • 14 burpees - 2 squats

  • 13 burpees - 3 squats

  • 12 burpees - 4 squats


Start every round on every second minute

If you’re a beginner, consider starting from a lower number.

The Pacer

  • 1Km run

  • 50 Burpees

  • 100 push ups

  • 200 squats

  • 1km run

Break it up in as many rounds as you need to get through the exercises.

Upside down pyramid

  • 15 squats - 15 push ups -15 Burpees

  • 14 squats - 14 push ups -14 Burpees

  • 13 squats - 13 push ups -13 Burpees

  • 12 squats - 12 push ups -12 Burpees


See how fast you can complete it

If you’re a beginner, consider starting from a lower number.

Lastly, but very importantly, remember to not over do it. Straining too much and not letting your body rest can seriously damage your health and undoes all the good work you achieved whilst exercising. Let yet your body rest.