Body weight circuit

Target your big muscle groups anytime and without equipment with this quick workout.
Published 1 December 2016

Body weight circuit


This quick workout can be done anywhere with no equipment, it targets big muscle groups and gets your heart rate up, what’s not to love.


Get started

Do the exercise repetitions and then rest for 30 seconds before moving on to the next exercise.

Exercise Reps Beginner Intermediate Advanced
Jump squats 12-15 x 1 x 2-3 x 4
Burpees 10 x 1 x 2-3 x 4
Mountain climbers 20 (10 on each leg) x 1 x 2-3 x 4


1. Jump squats

Works: Legs
Repetitions: 12-15

How to do it:

  1. Standing tall with your feet shoulder width apart, weight in your heels, your chest tall and your hands in front (prayer position), slowly lower into a squat, keeping your posture and weight in your heels, core engaged and glutes squeezed.
  2. Drive up to the top of your squat and then continue into a jump in one motion driving off your toes with a little pop.
  3. Land softly, ensuring not to lock your knees when you land. Then slowly lower back down to the bottom of your squat, keeping your knees wide. Repeat.


2. Burpees

Works: Legs, core & arms
Repetitions: 10

How to do it:

  1. Start with a small jump reaching for the sky, land softly then bend your knees, reach down and put your hands down in front of your feet.
  2. Jump both feet back so that you are in a high plank position, lower yourself to the bottom of your push-up, keeping your core strong.
  3. Then push up, jump your feet to your hands, jump into the air and reach your hands to the sky. Land softly and repeat.


3. Mountain climbers

Works: Legs, core & arms
Repetitions: 20 (10 on each leg)

How to do it:

  1. Start on your hands and toes in a plank position, with your hands directly below your shoulder and your core engaged.
  2. Step one foot up so that your knee is almost touching your elbow (on the same side).
  3. Now jump both your feet slightly off the ground and swap their position.
  4. Alternate your feet as quickly as you can. Repeat.