The Ultimate Bodyweight Gif Workout

Being an allrounder isn’t about being the strongest or the fastest. It isn’t about focussing all your efforts on one specific muscle group. It’s about having a balance across a variety of areas. A bit of endurance work, a bit of speed work, a bit of strength work. Well, you get the idea.

And yeah, we train in the gym quite a bit, we even go to a fair few HIIT sessions throughout the week. But you don’t have to. It’s summer as well, you probably don’t want to be stuck indoors.

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Here’s a training plan you can follow that can be done in the park, in the garden or even in your bedroom. Well, some of it anyway. You probably don’t want to be doing burpees indoors if you live above an angry bloke or someone with two children trying to sleep.

The workout lasts forty-five minutes if you do the whole lot (you should do the whole lot). If you’re the kind of high-flying business person that struggles to find more than ten minutes you can always break it up though. Round 1 before breakfast, round 2 when you get home, that kind of thing.


Yeah, no-one likes warming up. It’s boring, it takes up time and it seems relatively pointless if you’ve never been injured. It all makes sense once you do get injured though, trust us.

Start with a ten minute run at a nice easy pace. The aim here is to get your blood pumping and loosen up the muscles so you’re ready for the main workout – we don’t want you getting any injuries.

Follow that with a few dynamic stretches and you should be good to go.

Main Section

Each round should last six minutes. Spend twenty seconds on each exercise then take ten seconds rest. Repeat until you’ve finished the full six-minute round then rest for two minutes before moving onto the next. Note down how many reps you do of each exercise in total.


Round 1 (6 minutes)

Push Ups

The creme de la creme of total body exercises, strengthening the upper body and improving core strength. Works a shed load of muscles including chest, arms, shoulder, triceps, back, and neck. We love push-ups.

How to do push ups

Mountain Climbers

They may look easy but they can get pretty painful pretty quickly. As well as being a damn good cardio exercise, mountain climbers help build core, leg, shoulder and back strength. A favourite of gym instructors.



Working the back can be pretty difficult without any equipment. Hypers are one of your best options. Great for building stability and strength in the lower back.



2 minute break


Round 2 (6 minutes)


Some people love them, some people hate them. But that’s irrelevant really, the key thing is that they’re really good for you. So stop whining. Walkouts improve total core strength through an entire range of motion, as well as upper body strength. Stick a push-up or two in and you’ve got one formidable exercise.


Air Squats

Yeah, they’re pretty simple, but as far as leg exercises go they’re one of the best. Air squats work the entire lower body including the quadriceps, hamstrings, glutes, and the calve muscles. They’re pretty hard to get right though, so focus on form before you start getting weights involved.


Tricep Dips

Push-ups will work your triceps pretty damn well, but if you really want to put some time into them you’ll need to isolate the muscle. Tricep dips are your go-to. Just find yourself a bench or chair and you’re away.



2 minutes break


Round 3 (6 minutes)


Yeah, they’re horrible. Pretty much nobody likes them. But in the world of fitness that often means they’re one of the best exercises. Burpees work a massive range of muscles, you’re basically moving your whole bottom during every rep. That’s why you get tired really quickly. You’re doing a strength, endurance and cardio workout all in one go – which is pretty impressive.

How to do burpees

Squat Jumps

A plyometric advancement of an air squat that means you’re building explosive power as you move. The result is a much harder movement that requires increased balance. Make sure you land softly, otherwise you’re not doing it right.


Alternating Plank

An update of the traditional plank which is a bit trickier. Try to keep your core as straight as possibly, this is a core exercise after all.



2 minute break

Cool Down

After you’ve done that you’re probably going to be pretty tired. You’re not finished yet though. After you’ve had a couple of minutes rest head out for a little five-minute jog. Nothing heavy though. The aim here is to lower your heart rate back to normal.

Then all you need to do is some static stretching and you’re good to go.

Oh yeah. Well done champ. Keep up the good work!



We strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Published by Tom Wheatley

All round web chap. Editor of The Allrounder and Get Sweat Go. Loves a pizza, Howard Hawks films, fitness and old British sitcoms. Not a fan of cucumbers. Level 3 Personal Trainer and massively mediocre runner. Recently launched The Run Testers video channel.

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