This Full-Body, Gym-Free Workout Will Add Muscle, Burn Belly Fat and Build Mental Grit

David Morton

From Men's Health

Concocted by Ross Edgley and extracted from The World's Fittest App, the moves in this bodyweight session will build new strength in your chest, arms, legs and glutes. After a ballistic warmup to charge up your central nervous system, the three-move circuit gives you scant rest throughout the four rounds, ratcheting up your heart rate and stoking your metabolism for the hours to come.

There is a sting in the tail, mind. 50 burpees to cap things off accounts for yet more calories, sure, but more important is the benefits to your mental endurance. Break those reps up, breathe and pace yourself. Finishing strong will give you a boost where it really counts.

1) Clap Press-Up: 12 reps, 3 sets, 60 seconds rest

You're going flying for your warm-up. Start in the normal press-up position: hands under your shoulders and back straight. Bend at the elbow to lower until your chest touches the floor.

Push up explosively to leave the ground, bringing your hands together in mid-air to clap quickly, before getting them back onto the ground for the next rep.

2A) Box Jump: 5 reps, go straight to next move

Your final bodyweight circuit. Stand in front of a box, bench or steps, hands by your sides. Now bend at the knees and build up as much power in in your legs and glutes as you can. Bring your arms up above you.

Jump upwards, swinging your arms down and back to help generate extra momentum. Land with both feet on the box/bench. You want to land softly, ideally. Stand up straight, then step back down. After 5 reps, go straight to the next move.

2B) Bulgarian Split Squat: 10 reps, go straight to next move

Turn around and set up with one foot on a bench or chair behind you, laces pressed down into the bench. Stand up straight and brace your core.

Now bend your front knee to sink down until your thigh is parallel to the ground, before pushing through your front heel to stand back up. Do 5 reps on one side, then swap. Go straight to the next move.

2C) Bench Dip: 15 reps, 45 seconds rest, then go back to 2A) Box Jump. Do 4 circuits in total

Reach behind you to grab hold of the bench or chair with both hands at shoulder-width. Slowly lower by flexing at the elbow, until you feel a good stretch in your triceps and across your chest,

Fire your triceps to push back up. Aim for a slow downward motion and an explosive push up. After 15 reps, take 45 seconds rest, then start the circuit again with 2A) Box Jump. Do 4 circuits in total.

3) Burpee: 10 reps, 5 sets, 30 seconds rest

This is a test of your mental fortitude and an ideal way to keep your metabolism burning fat for the rest of the day. Kick your feet back into a press-up position. Once your body hits the deck, press up and hop your feet back towards your hands.

Stand up and jump so that your feet leave the ground. There are 50 reps to do with very little real rest, so aim for a steady pace that you can maintain for all 5 sets. If in doubt, slow down! Your last rep should look like your first. Or similar, at least...


From the team at Men’s Health UK and athlete-adventurer Ross Edgley, The World's Fittest App puts 4 individual 12-week training plans at your fingertips. They have been designed using simple moves — each with an easy-to-follow video demonstrations — and only basic gym kit. All the plans are based on sports science fundamentals to make you fitter, leaner, stronger and faster, whatever your starting point and whatever your goal. Available on iOS and Android, start transforming your fitness today. It's the best day to start.

Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.


You Might Also Like