A workout doesn’t need to involve eye-wateringly heavy weights to be effective. In fact, as this recent routine shared by strength coach Caroline Idiens – former WH cover star and founder of virtual training platform Caroline’s Circuits – and Jenni Falconer demonstrates, a well-designed bodyweight workout can provide a real challenge.
The 10-move routine combines classic lower-body movements like squats and lunges with upper-body exercises like shoulder taps and press-ups, while burpees and mountain climbers add a cardio element. At just 30 minutes, it’s time-efficient too, making it suitable for when you’re on the go.
Research supports the efficacy of bodyweight training. One systematic review and meta-analysis found that using just your bodyweight in workouts increased skeletal muscle mass in overweight and obese participants and improved muscle strength.
It’s ‘the perfect circuit when you are away with NO equipment,’ writes Idiens in her Instagram post, one of several recent workouts demonstrated with Jenni.
The workout
Do 3 sets of the full circuit
How to do the moves1. Bodyweight squats or in-and-out jump squats
Stand with your feet slightly wider than shoulder-width apart and your toes turned out slightly. Clasp your hands together in front of your chest.Push your hips back and bend your knees as though you’re sitting into a chair, keeping your weight in your heels.Brace your core, keep your chest lifted and lower until your thighs are roughly parallel to the floor or slightly below if comfortable.Pause briefly, then drive through your heels to stand, fully extending your hips and knees at the top.
b) In-and-out squat jumps
Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly, and hands clasped in front of your chest.
Push your hips back and bend your knees into a squat, keeping your chest up, core braced, and weight in your heels.
Lower until your thighs are roughly parallel to the floor or slightly below.
Explosively jump upward, fully extending your hips and knees. Bring your feet together in the air.
Immediately jump your feet back out before landing softly in the squat position, then repeat.
Start with feet shoulder-width apart and core braced for stability.Take a wide step out to the side with your right leg, planting your whole foot.Hinge your hips back and bend your right knee to 90 degrees so that your thigh is parallel to the floor (or as low as your mobility goes). Keep your left foot in contact with the floor and completely straight.Drive through your right foot to return to the starting position. 3. Split squats
Stand with your feet underneath your shoulders about hip-width apart.Step one foot forward into a staggered stance, keeping both feet flat with toes pointing forward. Place your hands on your hips and maintain an upright torso as you bend both your knees, allowing your back heel to come off the ground as you shift your weight down into the heel of the front leg. Lower until your back shin and front thigh are parallel with the ground, keeping your front knee tracking over your toes. Pause briefly, then drive through your front heel to stand back up to the start position.
Start in a high-plank position on your toes, with your hands slightly wider than shoulder-width apart. Keep your body in a straight line from your head to your heels. Brace your core, squeeze your glutes and keep your hips level. Lift your right hand to tap your left shoulder, holding for 1-2 seconds before returning your hand to the floor and pressing it firmly back into the mat. Repeat on the opposite side and lift your left hand to tap your right shoulder. 
Get into a high plank, your body in a straight line from your head to your heels. Your hands should be directly beneath your shoulders, your arms fully extended and your fingers facing forward, slightly spread apart. Tuck your hips and don’t let them sink or be raised too high. Drive your right knee toward your chest. Pause briefly, then return your foot to the starting position. Immediately switch legs, bringing your left knee towards your chest.Continue alternating legs in a controlled motion. 
Lie on your back with your feet flat on the floor, hip-width apart and knees bent.Squeeze your glutes and lift your hips off the floor until your body forms a straight line from your knees to your shoulders. Keep your ribs down and avoid arching your lower back as you lift. Pause at the top, then lower your hips back down to the starting position. 7. Bent-knee jackknives
Start by lying on your back with your arms extended above your head. Draw your belly button in towards your spine so your lower back is pressed into the ground. Lift your legs off the mat slightly.Bend your knees and using your abs, exhale and draw your knees in towards your chest, keeping your feet together. At the same time, bring your arms towards your feet, and lift your head, shoulder blades and upper back off the mat. Slowly reverse the movement to return to your starting position and repeat. 
Get into a high plank position, with your arms extended and your hands slightly wider than shoulder-width apart. Brace your core and keep your body in a straight line from your head to your heels. Lower your body until your chest nearly touches the floor.As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.
9. Crab dips
Sit on the ground with your feet on the floor hip-width apart and your hands directly under your shoulders, fingers pointing forward, toward your body. Press through your hands and feet to lift your hips off the floor, so your body forms a straight line from your knees to your shoulders. Bend your elbows to lower your hips until they almost touch the floor.Push through your hands and heels to return to the starting position. 
Start standing tall with your feet hip-width apart. Place your hands on the ground between your feet and jump both legs back into a high-plank position, with your hands directly underneath your shoulders. Keep your body in a straight line from your head to your heels. Immediately jump your feet forward to the outside of your hands, returning to the starting position.
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