Bodyweight training is a great way to get in a tough workout without any equipment.

Don’t let the minimal amount of equipment fool you, this versatile type of training can build muscle and endurance. For a full guide to bodyweight training click here

Try this 4-week challenge and build muscle tone with minimal equipment.

For a break down of each move, see below the infographic. 

Flutter kicks

  • Begin laying on your back with your legs outstretched and your arms in a 'T' formation beside your body
  • Lift your shoulders off the ground and keep your arms extended out to the side of your body
  • Lift your legs off the floor a few inches before swiftly moving your feet up and down simultaneously, as if you’re swimming

Bear crawl

  • Begin on your hands and feet with your knees bent
  • Lift your knees off the floor a few inches and walk your right leg and left arm forward
  • Walk your left leg and right arm forward
  • Continue walking for your desired distance
  • Do your best to keep your back flat and try not to push your backside high in the air

Squat jumps

  • Stand shoulder-width apart (hip-width apart for women)
  • Drop into a regular squat
  • Jump upward, lifting your arms in front or overhead of your body before landing softly in a low squat position for one rep


  • Position your hands shoulder-width apart, palms planted on a yoga mat
  • Extend your arms and keep your body straight from head to toe
  • Bend your elbows and lower your chest towards the mat, holding briefly at the lowest position before pushing yourself back up to the starting position for one rep