Yahoo News Build strength and torch calories in this 30-min bootcamp – no kit required
Fact: tons of kit and hours of work are not prerequisites for an effective workout.
In this kit-free combo session, created exclusively for Women's Health by Coach Saima, you can expect to build total-body strength and improve your fitness. You'll hit all the sweet spots too – including your core – and get your heart rate soaring.
Best part? It'll take you 30 minutes or less. Before we get into it, let's get to know your PT.
Meet your PT: Coach Saima
What's your favourite exercise?
Oh this is a tough one, but it will have to be pull-ups. There is something so satisfying about being able to rep these out as it is such a challenging exercise. I feel incredibly powerful when performing this move. There are so many different hand grip alternatives to help your work different angles of your upper body too.
What's your top training tip?
Fitness is personal to you, you can only achieve what you put in. Not only is it powerful for the body physically but more so mentally. Having said that, never punish yourself if you miss a training day, or if you under performed. There is great beauty in listening to your body, resting and allowing yourself to recover and bounce back stronger.
What words do you never want to hear again?
'Bullet-proof coffee'. Adding oil, butter, or worse, duck eggs does not turn your coffee into a magic potion. Enjoy coffee for what it is and eat your eggs the normal way.
Coach Saima's Bodyweight Bootcamp
Need to know:
All you'll need is a mat, a sweat towel and some water
Rest for 30 seconds between each round
Take a 1 to 2-minute rest between circuit
Circuit A – 2 rounds
Walkouts
Do: 8 reps
a) Place your feet flat on the floor, your hands close to your feet, and you’ll feel your hamstrings stretch.
b) Next, walk your hands away from your legs, keeping your legs straight as you move forward, until you’re in a high plank position. Then walk your hands back towards your feet.
Squat
Do: 8 reps
a) Start with your feet hip-width apart. Bend at your knees and your hips to lower down into a squat position. Try to get your thighs parallel to the floor.
b) Pushing through your heels and using your glutes to come back up.
Shoulder taps
Do: 8 reps
(a) Start in a high plank position with your hands directly under your shoulders
(b) Tap your right shoulder with the weight, then return to start. And switch! Feel the weights getting heavier? Yep, that’s what’s supposed to happen.
Circuit B – 3 rounds
Glute bridge
Do: 6 reps each side
a) Lie on your back, knees bent. Pushing down with your heels, lift your hips until you have a straight line from your knees to shoulders.
b) Without over-arching your lower back, squeeze your bum as hard as you can at the top, then roll down
Reverse lunges
a) Keeping your back straight, engage your core muscles and place your hands on your hips to stay balanced.
b) Take a big step backwards with your right foot and bend your knee until your right thigh is parallel to the floor. Allow your back heel to lift, but don’t let the knee touch the floor.
c) Step back to the starting position, then repeat on the opposite leg.
Broad jump burpee
Do: 5 reps
a) Start with your feet hip-width apart. Bend your knees and jump forwards. Land in a squat position with soft knees.
b) Bend your knees and put your hands under your shoulders then jump both feet behind you, bending your elbows to get into a push-up position.
b) Quickly reverse the motion, then jump straight up.
Bear crawl
Do: 10 reps
a) Begin on all fours with hands under shoulders, knees under hips and lifted off the floor
Keep your hips slightly higher than the shoulders, chin tucked in and head in a neutral position.
b) As you reach with the right arm, reach with the left foot so opposite arm and leg work together.
c) Breathe out each time your foot and hand land on the floor. Keep the hips even as much as possible throughout the movement. If you run out of room, reverse the move to bear crawl your way backwards towards your starting point.
Begin with very small steps until you develop the correct movement and coordination
Plank jacks
Do: 15 reps
a) From a high plank position, jump your feet out to a wide stance. Jump back to standing with arms by your side. Repeat.
Ice skaters
Do: 20 reps
a) Cross your left leg behind your right and lower into a half‑squat, your right arm out to the side, and left arm across your hips.
b) Quickly hop to the left, switching legs and arms.
Try to keep up the pace but if you find balancing difficult, slow the movement down until you feel steady.
Finisher – 2 min
Half burpees
Do: 2 min (20 sec on, 20 sec off)
a) Crouch down, feet just further than shoulder-width apart and hands on the floor.
b) With your body weight in your hands, kick both feet out behind you, resting on the balls of your feet. Jump forward and propel your body up in one swift move, landing in a standing position.
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