Burn Fat and Build Muscle at Home With This 5-Set Bodyweight Workout

If you're used to grinding out reps in the weights room or swear by the fat-burning benefits of an assault bike, it can be hard to get used to home workouts. When you're stripped of all your kit and access to high-quality equipment, it can be quite the learning curve. Which is why we've recruited Tom Frearson, ex-Royal Marine and head coach at BeFearsome, to rustle up his go-to workout for staying fit at home with little or no kit.

"A key component of being a Royal Marine Commando is fitness. In training, from day one week one, it’s the first and last thing you think about every single day... It doesn't just change your body, it changes your mind, too. This workout can be completed anywhere, anytime, with little or no equipment. It works on functional and bodyweight fitness, the bread and butter for commandos."

You heard the man. Working through five total sets, you'll start increasing your reps from the first set through to the third. Once you hit the fourth set, the reps will begin decreasing — but you'll be required to maintain the same consistency that you had at the beginning of the workout. Below, you'll see examples of each move, but if you fancy making it harder, just grab a kettlebell, dumbbell or heavy backpack. We'll let you decide on that one. Go well.

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