Kickstart Your Weight Loss Journey With This 15-Minute Home Workout

This home bodyweight circuit is simple, scalable and effective. Once you're done, you'll be glad that your couch is close at hand.


Michael Jennings, Photography by Phil Haynes |

Clear a space in your living room and find a sweat towel. For this no-equipment calorie burner, follow an “every minute, on the minute” format: at the start of each minute, you’ll begin an exercise and work for either 20 seconds (beginner), 30 seconds (intermediate), or 40 seconds (master). Use what’s left of the minute to rest, then launch into the next move with the same timings. Work through the circuit, take three minutes’ rest, then start again. Go all out – there’s no time to lose.

Your Trainer: PT and Airborne Fit instructor Michael Jennings knows how to optimise your time and space. Follow him on Instagram @michaeljjennings.

Kick Sit

Kickstart Your Weight Loss Journey With This 15-Minute Home Workout

Do 2 sets of 20sec, 30sec or 40sec

At the start of your first minute, prime your body for what lies ahead. Set up on all fours with a straight back and your knees 2cm from the floor. Use your core to kick your left foot forward, keeping your left hand on the floor. Bring your leg back in and quickly transition to repeat the move on the other side.

Related: 10 Of Our Favourite Home Workouts, Ranked From Easiest To Toughest

Pushup To Cross-Climber

Kickstart Your Weight Loss Journey With This 15-Minute Home Workout

Do 2 sets of 20sec, 30sec or 40sec

After a brief rest, reset in a high plank and perform a pushup. Lift your left leg to your right elbow, which works your abs harder than a regular mountain climber. Drop your leg back and repeat on your right. Perform a pushup, then do it all again. Quickly.

Jumping Lunge

Kickstart Your Weight Loss Journey With This 15-Minute Home Workout

Do 2 sets of 20sec, 30sec or 40sec

Optimise the calorie burn by working your biggest muscles – your legs. Lunge forward and lower your back knee until it’s 2cm above the floor. Push through your front foot to jump, switching your legs in mid-air. Land with soft knees and drop into an opposite lunge and repeat lots.

Related: 8 Common Home Workout Mistakes To Avoid While In Quarantine

Beast Reach

Kickstart Your Weight Loss Journey With This 15-Minute Home Workout

Do 2 sets of 20sec, 30sec or 40sec

Take the pressure off your legs (a bit) and make your abs and shoulders pick up the slack. Start on all fours, extending your arms to sit back on your glutes. Keep your knees off the floor. Shift your weight forward into a high plank and simultaneously bring your right knee up towards your chest. Sit back and repeat with the opposite knee. Then speed it up.

Burpee

Kickstart Your Weight Loss Journey With This 15-Minute Home Workout

Do 2 sets of 20sec, 30sec or 40sec

No bodyweight metcon is complete without the ultimate on-the-spot calorie burner. Squat and place your palms on the ground. From here, kick your feet back and drop your chest to the floor. Quickly push up again, hop your legs forward, then jump up and clap your hands above your head. Land and drop into your next rep.

Hollow Hold-Rock

Kickstart Your Weight Loss Journey With This 15-Minute Home Workout

Do 2 sets of 20sec, 30sec or 40sec

Lie on your back and lift your feet and shoulders off the floor, with your arms behind you. Contract your core and push your lower back into the floor and rock forward and back. You’ll be blowing hard after the burpees, so keep your breathing controlled, then prepare for round two.

Read More: This Home Workout Will Help You Torch Fat During Load Shedding & Lockdown

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