Torch calories and build strength with this four-move bodyweight workout

No equipment required and it'll take you only 10 minutes

Woman doing bodyweight tall plank
(Image credit: Getty Images)

Has too much turkey and chocolate has left you feeling a little sluggish and at the point where you need to get your body moving again? Then this bodyweight workout is for you. Not only will it burn calories and boost overall strength, but it doesn't require any home gym equipment. Better still, it'll only take 10 minutes, so grab your best workout shoes, turn on your favourite festive tune and get ready to move.

This workout, created by one of the UK’s top CrossFit athletes, Aimee Cringle, is made up of a mixture of high-intensity and low-intensity compound exercises. She says: “High-intensity movements will help to boost your energy levels, which is ideal if you have had a few sedentary days over Christmas relaxing. While the inclusion of bodyweight exercises, like lunges and planks, promotes overall strength and stability, making it an excellent choice for a full-body workout in a short amount of time.” 

Aimee Cringle
Aimee Cringle

Aimee Cringle is one of the leading British female CrossFit athletes, having reached the semi-finals of the CrossFit Games two years in a row. She has also competed at other elite competitions all around the world including, Wodapalooza, the Down Under Championships and the Dubai Fitness Championships.

Aimee's bodyweight workout

For this workout you’ve got a two minute warm-up, followed by four bodyweight exercises, which will take you eight minutes in total. You’ll do 20 seconds of work, followed by a 10 second rest and you’re going to do this for two minutes on each exercise. It will challenge you, but remember it’s only an eight minute workout, so if you do it properly it’ll fly by! Here’s your workout: 

Warm up

  • Jumping jacks - 1 minute
  • Bodyweight squats - 1 minute


  • Burpees
  • Reverse lunges 
  • Plank with shoulder taps 
  • Mountain climbers 

We hope you feel better for that! There's plenty of other quick workouts here on T3 if you're looking for some sessions to fit in over the festive period, like this 15 minute bodyweight circuit, another great calorie burner. If you're keen to build up some basic base strength and muscle though, give this four-move dumbbell workout a go, which only takes 20 minutes.

Get Fit 2024

This feature is part of T3's Get Fit 2024 campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.

Bryony Firth-Bernard
Staff Writer, Active

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. 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.