We won’t hear a word said against gyms here at MF, but if someone asks us, ‘Do I really have to go to the gym all the time?’ the answer is no. You carry a fully-functioning gym with you wherever you go – your own body. You can give yourself a whole-body blast without ever leaving your bedroom (and we’re not talking about bed gymnastics here).

Lifting your own weight against gravity is the truest test of fitness and it will make you stronger, however much you weigh. Because there’s no kit to worry about and no commute to the gym it will take the bare minimum of motivation and as little as 20 minutes to make you stronger, slimmer and happier.

How to do this workout
Do the exercises below in order, taking no rest between the numbered stations. Once you’ve completed one circuit, rest for two to three minutes before repeating it. You should aim for at least two circuits. Leave two days of rest between workouts.

Start
Warm up with five to ten minutes of gentle cardio to get the blood pumping oxygen and nutrients to your muscles.