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Fit & Well
Fit & Well
Alice Porter

No weights? No problem! Build strength all over and boost your metabolism with this 25-minute bodyweight workout

A woman performing a donkey kick as part of a home workout in her living room

It's hard to know where to start when you're looking for your next workout routine, especially if you're after an equipment-free option. Fortunately, there are plenty of accessible bodyweight sessions that build strength without weights. 

This workout, developed by certified trainer Anna Engelschall, is designed to get your heart racing and muscles moving, allowing you to boost your metabolism and build full-body strength in just 25 minutes. 

You don't need any equipment either, making it a great option for training at home. The only thing you might want is a yoga mat to provide some extra cushioning for your limbs, but this is a luxury rather than a necessity. 

This is a no-repeat workout, meaning you never have to do more than one set of any exercise — ideal for beating mid-session boredom. The wide range of moves also mean you'll work every major muscle group in your body, making it a time-efficient way to train. 

Follow along with Engelschall’s video below as she takes you through the workout. If there's an exercise that's new to you, watch her demonstrations closely to learn the correct technique. 

Watch GrowingAnnanas' full-body workout

Engelschall's workout combines strength training exercises with low-impact cardio moves (don’t worry, it’s very much apartment-friendly). These are more gentle on your joints than a run or treadmill session, but still offer the same calorie-burning, fitness-boosting benefits. 

To get the most out of this short workout, try to keep moving at a steady pace throughout the work periods, then make the most of the short breaks between exercises to catch your breath. 

It's also important to focus on your form and achieving a full range of motion for each exercise. For example, when performing squats, try to drop your hips so they are lower than your knees at the bottom of each rep. 

If you struggle with this, you can find out more about how to do squats with our handy guide. Or, if you need to improve your flexibility, why not try using this 12-minute mobility routine.

If you’re looking for something a little bit more challenging, try this 20-minute full-body kettlebell workout instead, or combine it with Engelschal's session for a 45 minute workout that will work on your strength and cardiovascular fitness.

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