Burn Fat And Build Muscle At Home With This Marines-Certified Bodyweight Workout
Proof that you don't need a gym to get a full-body workout
If you're used to grinding out reps in the weights room or swear by the fat-burning benefits of an assault bike, it can be hard to get used to home workouts. When you're stripped of all your kit and access to high-quality equipment, it can be quite the learning curve. Which is why we've recruited Tom Frearson, ex-Royal Marine and head coach at BeFearsome, to rustle up this 5-move workout that will help you stay fit at home with little or no kit.
"A key component of being a Royal Marine Commando is fitness. In training, from day one week one, it’s the first and last thing you think about every single day," he says. "It doesn't just change your body, it changes your mind, too. This workout can be completed anywhere, anytime, with little or no equipment. It works on functional and bodyweight fitness, the bread and butter for commandos."
You heard the man. For the first round, work through the given reps of each exercise, in order, with no rest (for round one, that means six burpees, followed by six press-ups, then 12 squats, 12 mountain climbers and 12 lunges). Once you've finished the lunges, reward yourself with a two-minute breather, then go again. For the next set, the reps increase (so eight burpees, then eight press-ups, 16 squats, 16 mountain climbers and 16 lunges). Ditto for round three. Once you hit the fourth set, the reps will begin decreasing. Once you've finished all five, you can have a well-earned sit down.
Below, you'll see examples of each move, but if you fancy making it harder, just grab a kettlebell, dumbbell or heavy backpack. We'll let you decide on that one.
Lunge Walk
Sets: 5
Reps: 12, 16, 20, 16, 12
Rest: 120 seconds
Start with your feet shoulder-width apart then take a big step forward, landing on your heel. Sink into a lunge, until your back knee almost touches the ground, then drive up and step forward into a lunge with the opposite foot. That's one rep. After you've finished the right number of reps for that circuit, take a breather. Then go again.
Mountain climbers
Sets: 5
Reps: 12, 16, 20, 16, 12
Rest: 0
Start in a press-up position. Kick your right foot forward until it's under your chest, tap it on the ground, then reverse the movement to bring your left foot forward. Each time your left foot lands back where it started, that's one rep. Try to keep your core tensed so you don't lift your glutes, or drop your shoulders.
Bodyweight squat
Sets: 5
Reps: 12, 16, 20, 16, 12
Rest: 0
Stand with your feet shoulder-width apart. Keeping your weight on your heels, sink down until your glutes almost touch your calves. Try not to rock forward onto your toes, or arch your back (if you can't squat that deep, you need to start stretching more). Pause at the bottom, then drive back up to standing.
Press-up
Sets: 5
Reps: 6, 8, 10, 8, 6
Rest: 0
Lie down with your palms on the ground below your shoulders and your bodyweight supported on your palms and toes. Tense your core to keep your back straight – if you're sagging or lifting your hips, you're cheating. Slowly lower your body until your chest almost touches the ground, then drive back up explosively.
Burpee
Sets: 5
Reps: 6, 8, 10, 8, 6
Rest: 0
You kick-off with burpees. Start with your feet shoulder-width apart, then squat down and place your palms on the floor. Kick back until you're in a press-up position (add a press-up if you want to make it tougher) then jump forward and stand back up. That's one rep.
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