If you want to get fit, strong and speedy, you must train hard – but that doesn’t mean you need oodles of equipment. Try this kit-free bodyweight home workout, designed by Sara Sigmundsdóttir…

To complete this kit-free bodyweight workout from Sara Sigmundsdóttir, start by running 1.5K, then complete five rounds of the bodyweight moves in order, finish with a 1.5K run and then have a lie down on the floor to recover!

1.5K RUN

Sara Sigmundsdóttir bodyweight workout

Whether on the roads near your home, on a treadmill or around your garden, start Sara Sigmundsdóttir’s bodyweight workout with some fast running cardio to maximise results. If space is an issue, try jogging on the spot for five lots of one-minute efforts. Focus on powering your legs by moving your arms at speed. Then go into five rounds of the following moves, before completing another 1.5K run at the end.

20 PUSH-UPS

  • Lie face-down on the floor, hands under shoulders, fingers pointing forward, palms down and shoulders slightly wider than shoulder-width apart.
  • Engage your core and push your chest off the floor until you’re in a plank, your body straight from heels to head.
Sara Sigmundsdóttir bodyweight workout
  • Bend your elbows to lower your body down until your chest is nearly touching the floor (B). Pause and repeat. If this gets too hard, drop to your knees.

30 JUMP LUNGES

  • Start standing and take a big step out into a lunge position, with your front leg bent at a 90° angle and back knee nearly touching the ground. Don’t let your front knee pass your toes.
  • Push through both legs and jump straight up. Switch feet mid-air (front leg goes back; back leg goes forwards) and bend your knees to lunge back down as you land.
Sara Sigmundsdóttir bodyweight workout
  • Repeat the sequence, continuing to alternate for 30 jumps.

10 BURPEES

Sara Sigmundsdóttir bodyweight workout
  • Squat down and put your hands on the floor in front of you.
  • Kick your feet back and hold a plank position. Lower yourself until your chest and thighs are close to the floor.
  • Jump your feet back in towards your hands and jump up immediately. That’s one rep. Repeat 10 times.

40 AIR SQUATS

Sara Sigmundsdóttir bodyweight workout
  • Start with your feet about shoulder-width apart and arms out straight in front of your chest.
  • Slowly lower yourself into a squat, by bending your knees, keeping your chest up throughout.
  • Lower yourself as far as you can while maintaining a neutral spine and then return to the start position.

1.5K RUN

Sara Sigmundsdóttir bodyweight workout
  • Finish Sara Sigmundsdóttir’s bodyweight workout as you started, with a 1.5K run on the roads, a treadmill or around the garden, or jog on the spot for five lots of one-minute efforts. Your entire body will feel tired by this point, so focus on maintaining good form by driving with your arms and keeping your core engaged.

Related: Sara Sigmundsdóttir: from ACL injury to Crossfit 2022