

It’s winter, the weather’s cold and miserable, and the enthusiasm to lace up your running shoes is fading. While running may burn a lot of calories there are plenty of other exercises that can help you get your cardio fix, like this simple (yet deadly) three-move bodyweight workout. It will spike your heart rate, crushing lots of calories in the process, and you won’t even have to leave the house. All you’re going to need is a bit of space, a chair and to get a good pair of workout shoes on your feet.
Bodyweight workouts can certainly burn lots of calories, especially when the intensity is high and the exercises focus on compound movements. This workout hits both of these. It has high reps, short rest periods and is made up of multi-joint exercises, which work more muscles in the body to elevate your heart rate, as well as improve your functional strength too.
A post shared by Serge Fitness (@sergefitness)
A photo posted by on
This bodyweight workout from Serge Fitness follows a circuit format, where you’ll repeat one exercise after the other with little to no rest in between. You’ve only got three exercises to work through and you want to try and complete four to five rounds in total. Although Serge says to take no rest between rounds, if you need to, 100% do, however try and make it no longer than 90 seconds. Here’s your three moves and reps to work through:
- 30 squat jacks
- 20 mountain climbers
- 20 step-ups
If you want to crank things up an extra notch, you could always incorporate either a pair of dumbbells or a kettlebell into your step-ups to fire up your muscles even more! Want more similar workouts? Try this 11-minute core and cardio bodyweight workout for those days you need to squeeze a speedy session into your schedule. Alternatively, if you want a workout that’s a little more fiery than the one you just did, check out this bodyweight workout.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. She recently completed her Level 3 PT qualification with the PFCA to bring a deeper understanding of training techniques, fitness trends, and wellness advice to her writing. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
-
Google Chromecast making a shock return, but from an unexpected source
After just a few months in the wilderness, a Google TV streaming dongle is set to bring back the spirit of Chromecast
By Rik Henderson
-
3 best Xbox Series X/S games you've probably never heard of
There’s a lot more than Forza and Starfield to Xbox gaming, and we’ve picked out three absolute belters you may have missed
By Matt Tate
-
This bodyweight EMOM workout cranks up your metabolism and builds muscle endurance
20 minutes and a little grit is all you need
By Bryony Firth-Bernard
-
Three exercises to 'life-proof' your shoulders, according to a mobility expert
Healthy shoulders mean better movement, more strength and less injury
By Bryony Firth-Bernard
-
Build unshakeable core strength with a kettlebell and these three exercises
Add this to the end of your workout to fire up your midsection muscles
By Bryony Firth-Bernard
-
Supercharge your aerobic engine with this three-move rower workout
Improve your cardiovascular fitness and burn through calories
By Bryony Firth-Bernard
-
Arnold Schwarzenegger's 30-minute dumbbell workout for full-body gains
Increase your strength and muscle mass in the time it takes to make tea – what’s not to love?
By Bryony Firth-Bernard
-
Sculpt your arms and shoulders with this low-impact, strength-style Pilates workout
These four simple dumbbell exercises will help leave your upper body toned and stronger
By Bryony Firth-Bernard
-
This two-move no-run cardio workout blasts through calories and builds strength all over
No need to run to get fit, this bodyweight workout ramps up the heart rate for a calorie burning boost
By Bryony Firth-Bernard
-
This no-plank, three-move bodyweight workout builds serious core strength and stability
A fitness expert says these exercises build core strength like a gymnast – impressive!
By Bryony Firth-Bernard