Push Your Fat Burn To The Next Level With This At-Home Bodyweight Workout

Desperate times calls for innovative measures.


Megan Flemmit |

The lockdown as we know it might be coming to an end, but you still won’t be able to go to a gym. As we switch over to level four of lockdown the most you will be able to do is go for a run.

While you’re still stuck exercising at home, it’s time you mix up your training. We enlisted the help of former Cover Guy Mnqobi Kunene. The personal trainer is a firm believer in bodyweight training. It’s what he used to sculpt the physique you saw on our cover last year December.

Related: This Bodyweight Training + Meal Plan Gets You Shredded In 12 Weeks

Since the start of the lockdown, the Durban native has been supplying his social media followers with workouts they can do. Not even being in lockdown can slow him down. He motivates himself by playing music that will keep him hyped and thinking about the future. “What keeps me going is the fact that I always think about tomorrow, where I want to be.”

Keep those thoughts in mind as you smash through this bodyweight workout Mnqobi designed. “This workout is great for someone who wants to lose weight and also gain core strength and improve cardiovascular endurance,” he explains.

Do this 15 minute bodyweight workout three times a week to see results.  The best part? You can do this no-equipment workout anywhere, anytime. So once you leave lockdown behind, you can take this workout with you.

Related: This HIIT Workout Will Boost Your Weight Loss From Home

Bodyweight Workout Instructions:

Difficulty level: Intermediate

Complete all the reps for each exercise. Take a 15-second break between exercises. Do 3 sets, taking a 1 minute rest between sets.

The Moves

Burpees (10 reps)

From a standing position, squat down and place your hands on the floor in front of you. Quickly kick both feet out behind you so you are in a pushup position, and then do one pushup. Next, bring your legs forward to go into a squatting position again, and jump up. Thats one rep.

Running lunge (12 reps on each leg)

Stepping back with your left leg, sink into a lunge position. Drive through the right heel and bring that left leg up to a high knee and jump on the right foot. Use your arms in a running motion to help you propel your leg forward. That’s one rep. Lower your leg back into a lunge position to start the next rep.

Plank jump (12 reps)

Start in a high plank position, with your shoulders above your wrists, keeping your core tight. Jump your feet forward, bending your knees as you do so and then jump back into the plank position. That’s one rep.

Bicycle crunches (45 sec)

Lie with your back on the ground with your hips and knees bent 90 degrees in front of you. Place your hands behind your head. Lift your shoulders off the floor and hold them there. Pull your right knee in as you crunch straight up. Simultaneously straight your left leg. Alternate back and forth.

Related: All You Need For This Standing Core Workout Is 2 Water Bottles

Seated scissor kicks (45 sec)

Sit down on the floor with your legs straight out in front of you. Lean back slightly. Keeping your legs together raise them two centimetres off the floor, keeping your abs contracted. Simultaneously lift your left leg, while dropping your right leg. Your right leg should not touch the floor. Create a scissor like motion by alternating the position of your legs.

Plank knee to elbow (45 sec)

Start in a low plank position, keeping your core tight. Bring your left knee to your left elbow and then kick it back into a plank position. Do the same with your right leg. Keep alternating legs for 45 seconds.

Standard pushup (12 reps)

Start in a plank position, with your feet close together. Bend your elbows to lower your chest to slightly below the level of your bent elbow. Push back up to the starting position.

Close grip pushup (12 reps)

Similar to a standard pushup. This time as you assume the plank position, place your hands next to each other, with your fingertips touching and the back of your hand facing outwards. Bend your elbows to lower your chest to slightly below the level of your bent elbow. Push back up to the starting position.

Related: The 15-Minute Bodyweight Workout You Can Do Anywhere

Archer pushup (12 reps)

Start in a high plank position. Bending your left elbow, lower your body, moving it towards that bent elbow. As you lower your body, straighten your right arm. Push yourself back to the plank position. Repeat on your right side. Continue alternating for 12 reps.

Half burpee (12 reps)

From a squat position, place your hands on the ground below you. Kick your legs back until you’re in a pushup position. Jump your legs forward and rise up into a squat, lifting your hands off the ground. That’s one rep. Only stand up straight once you’ve completed your 12 reps.

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