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No kit, no weights, no excuses. This bodyweight workout sears through calories while building a bigger chest

No barbells to lift, no dumbbells to press, no space to run: all valid reasons for you to not get a sweat on. But, if you’re looking for a protocol that cuts through excuses with impunity, then this three-move ‘ladder’ workout is just the ticket.

Hitting your chest and legs with a high rep bodyweight blast before jumping straight back into a lung-searing burpee effort, you’re going to clock up 630 calorie-sapping reps.

You’re going to attack this workout in ladder-style, completing all reps of each exercise in a round before moving onto the next (for example, 20 of each in the first round, 19 of each in the second, 18 in the third, all the way down to a final, single rep of each). Here's how it works:

Take a deep breath, squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)

After your final burpee drop back down into a strong plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

Get back on your feet and stand tall with your torso upright and your hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up, repeat.