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Bodyweight Exercises

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Hearst Editorial

Men's Health UK

Building Muscle




Your two times table is about to get a lot harder. For strength coach Andy McKenzies (ironmacfitness.com) 10-minute challenge, youll perform five moves with as little rest between each as possible, ramping up your reps by two for each consecutive exercise.

If you can do more than 8 rounds then look to add a weighted vest, says McKenzie. If you cant complete one look to our beginners section. Post your scores in the comments!

Chin-ups  2 reps

Grab the bar with an overhand grip and start from a dead hang position. Point your toes, squeeze your glutes and tense your abs throughout the move as you squeeze your shoulder bladed together to lift your chest up to touch the bar. Two reps and youre done. Stop looking smug. That was the easy bit.

Sternum pull-ups  4 reps

This targets those finger-like muscles that wrap around your rib cage into your abs, says McKenzie. Remain hanging on the bar. Keeping your arms straight, drop your head backwards and lift your rib cage as high as you can. Hold for two seconds at the top position (no grunting) and lower under control.

Triangle press-ups  6 reps

Get into a press-up position and make a triangle shape with your index fingers as they touch together. Your pecs and triceps will have to work harder with every rep using this hand position, says McKenzie. Tense your abs and glutes and lower until your chest is almost touching the floor. Pause for one second, then explode back up to the start position. You want a rest? Well, its your own time youre wasting

Alternating jumping lunges  8 reps

Your legs have had it easy so far. Heres your remedy. Lunge forward and aim to drop as low as you can so your back knee almost scrapes the floor. The deeper you go the harder your glutes, hamstrings and quads will have to work. From the bottom position swing your arms and push off your heel to jump off the floor. Land with your feet position switched to go into a lunge with your opposing leg. Think constant fluid movement. Not baby giraffe impression.

Body weight squat  10 reps

Youre going for speed. We know that. But dont sacrifice quality in your quest to finish one more circuit. Thighs parallel to the floor with every rep, please. Brace your abs to stop your lower back rounding and risking injury, says McKenzie. Ten reps and youre done. Another round, sir?

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The 10-minute body weight challenge