Intensify your entire body in a brief 15-minute span with this dual-part bodyweight exercise routine

In the realm of fitness, a new workout regimen is making waves, offering a holistic approach to strengthening multiple muscle groups and improving cardiovascular health. This workout, designed without the need for equipment, is the brainchild of Lewis Paris, the award-winning lead trainer at Lewis Paris Fitness Ltd, based in London, UK.

The workout is structured into two parts, each consisting of three exercises, performed for 60 seconds followed by a 30-second active rest, and 40 seconds of exercise followed by a 40-second rest in the second part. The entire workout lasts 15 minutes, but for those seeking a more intense challenge, it can be extended to two to three sets.

Part One:

Quadruped to High Plank: This exercise works the shoulders, core, and quads, building stability and strength in the core. Start in a table pose, lift your knees off the floor, straighten one leg fully behind, bringing the second leg to form a high plank, and then reverse the process without letting the knees touch the floor at any point.
Side Plank Rotation with Press-Up: This exercise works the shoulders, core, and chest. While in a side plank position, rotate your body and perform a press-up at the top of the rotation.
Superman Hold: This exercise strengthens the rear delts, glutes, core, and hamstring muscles. Hold your body off the ground, with arms and legs extended, for 60 seconds, followed by a 30-second Superman hold for active rest.

Part Two:

Reverse Plank Marches: This exercise works the hamstrings, glutes, and shoulders. While in a reverse plank position, lift and lower each foot alternately.
Explosive Star Jumps: These jumps work the quads, glutes, and core. Jump up explosively, spreading your legs and arms out wide, and then landing softly.
Lunge Iso Hold: This exercise works the quads, glutes, and core. Stand in a lunge position, lower your back knee to the ground, and hold the position for 40 seconds, followed by a 40-second rest.

For beginners, the workout may be challenging. Paris suggests dropping the pace or shortening the work intervals to make the workout more manageable. Alternatively, he offers a beginner's bodyweight workout for those just starting their fitness journey.

This workout not only strengthens multiple muscle groups but also provides a cardiovascular workout, elevating the heart rate and improving cardiovascular endurance. Additionally, exercises like the Superman hold and reverse plank marches develop the posterior chain, aiding in posture development, stability, and strength in the back.

Embrace this comprehensive bodyweight workout for a stronger, more balanced body. Whether you're a seasoned fitness enthusiast or a beginner, this workout offers a challenging yet accessible way to improve your fitness level and overall health.