By Warren Davies

Here’s a challenging bodyweight circuit that you can do even when you don’t have access to any equipment. It’s short, but high-intensity, so don’t take it lightly. The circuit has eight exercises in total; no doubt someone with deductive powers as keen as yours would have realized that already. It’s a time trial, so set your timer going, work through the circuit as quickly as you can, and see how you do. Good luck!

• 60 Jumping Jacks — Start the circuit with 60 jumping jacks. Stand with your hands by your sides, then in one movement, move your legs out to around twice the width of your shoulders, and raise your arms up and over your head.
• 20 Spider-Man Push-ups — There’s nothing friendly about the Spider-Man push-up. When you’re at the top of the push-up movement, bring one knee forward and touch your elbow. Don’t let your foot touch the ground, and hold this position while you complete the push-up. Then repeat on the other side.
• 20 Walking Lunges — Stand in a neutral position, then take a large step forward. Lower your rear knee down carefully, until it touches the floor. Do yourself a favor and do this gently — don’t slam your knees into the ground like you’re in an MMA fight. Then take another large step forward with the opposite leg, and repeat.
• 20 Spider-Man Climbs — This is like a Spider-Man push-up, except you don’t do the push-up part. Just touch your knee to the elbow and go back to the starting position.
• 60-Second Wall Squat — Lean against a wall with your back flat against it, and your knees parallel with the ground like you’re sitting without a chair. Hold this position for 60 seconds. You can take as many sets as you need to complete 60 seconds, so you may want to try three 20-second sets at first, and build up to doing the full set in one go.
• 60-Second Plank — You probably know how to do the plank, but if not, get into a push-up position, and lower down so that you’re resting on your elbows instead of your hands. Hold your body straight (yep, like a plank of wood) and try not to sag in the middle.
• 5 Push-Up Burpees — From a standing position, put your palms on the ground then hop back so that you’re in the top position of the push-up. Complete one push-up, then jump forward with the feet, so that they are back behind your hands. Next, jump into the air and bring your knees up to your chest. That’s one rep.
• 50 Knee Lifts — From a standing position, bring one knee up to your chest, then bring your foot back to the ground. Then repeat with the other leg, and continue for 50 total reps, so you’ve done 25 with each leg.

Stop the clock!

When done, you can congratulate yourself for completing this challenging circuit! Whatever your time was, take 20% off and set that as your new goal. It’s best not to do this on consecutive days, at least when you are new to the routine. Give yourself a day or two to rest, and then try again!