No gym? No problem! Try this quick equipment free high intensity home workout to help you burn fat and build lean muscle.

Complete the 5 exercises in a circuit. Do each exercise for 1 minute aiming to complete as many reps as possible with no rest in between. Once you complete all 5 exercises rest for 90 seconds and repeat the whole circuit 4 times in total.

1. Press-ups
Bend your elbows and Lower your body towards the ground, keeping your back straight push yourself up to the start position. Repeat for 60 seconds. Beginners can start with knees on the floor.

2. Lunges
Take a large step forward and bend your front knee until your thigh is parallel to the ground. Keep your back straight and drive though the heel of your front foot back to the start position. Alternate legs and repeat for 60 seconds.

3. Tricep Dips
Place your hands onto a bench or chair and bend your elbows lowering yourself towards the ground. Push yourself back up using your triceps to straighten your arms. Keep your back close to the chair and your feet as far away as possible.

4. Squats
Lower yourself by bending you knees until your thighs are parallel to the ground. Push through the heels of your feet to the start position and remember to keep your back straight throughout the squat.

5. Skipping
A great exercise for burning fat and improving your cardiovascular fitness. Skip as fast as you can on the spot for 60 seconds.

Once you have completed all 5 exercises, rest for 90 seconds and repeat it 3 more times (4 circuits in total).

Joe Wicks is a personal trainer and online fitness coach. He is the creator of the online programme called #90DAYSSSPLAN which is changing the lives of hundreds of people through good nutrition and training. He is also the man behind the #Leanin15 video meals on Instagram where he cooks up super tasty meals in under 15 minutes.

Visit thebodycoach.co.uk today to get Joe’s FREE GET LEAN GUIDE or follow him on:

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