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Ellie is the acting assistant digital editor for Healthy Food Guide. She loves cooking, dabbles in Crossfit and is a true believer that peanut butter makes everything better.

You don’t need fancy equipment to get an effective workout in. This bodyweight workout, from Freeletics, combines strength exercises (pushups and squats) with heart rate-raising moves (climbers and jumping jacks) to get you working up a full-body sweat in no time.

Complete each exercise back-to-back, then rest for 30 seconds before moving on to the next round. If you’re a beginner, try tackling three rounds first and work your way up to the full five. You’ll see your fitness improve in no time!

ROUND 1

30 x Climbers 

10 x Pushups (Progression: if you can’t do proper push ups, go down onto your knees for extra assistance)

30  x Situps

30 x Squats

50 x Jumping Jacks

full body workout: jumping jacks

30 seconds rest

Round 2

20 x climbers
7 x pushups
20 x situps
20 x squats
50 x jumping squats
30 seconds rest

Round 3

10 x climbers
5 x pushups
10 x situps
10 x squats
50 x jumping jacks
30 seconds rest

Round 4

20 x climbers
7 x pushups
20 x situps
20 x squats
50 x jumping squats
30 seconds rest

Round 5

30 x climbers
10 x pushups
30  x situps
30 x squats
50 x jumping squats
30 seconds rest

You’re all done! Now don’t forget to stretch…

This is the Prometheus workout by Freeletics, a fitness app that teaches you how to train for strength, power and endurance using just your bodyweight.