fitness

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FIERCE-Style Beginner Bodyweight Workout

FIERCE-Style Beginner Bodyweight Workout
Beginner Bodyweight Workout

For those of you who have been following me on Instagram, you’ll know that I have my FIERCE program in the SWEAT app. If you’ve never done circuit-style training before, it might look intimidating but don’t worry — I’m here to show you how!

Circuit training can be for everyone, at any level of fitness, even if you are just starting out.

Bodyweight workouts allow you to start building strength and fitness without the need to invest in expensive equipment or a gym membership right away. Plus, you can do it anywhere!

By incorporating bodyweight exercises into a circuit, you can get your heart rate up fast. When you push yourself really hard for a short space of time you can build your strength and fitness quickly.

Try this FIERCE bodyweight workout

If you want to get a taste of what circuit training is all about, this beginner bodyweight workout is a great way to get started. In this particular workout, there are six circuits and each circuit is four minutes long.

Each circuit contains two exercises, and your goal is to complete as many laps of both exercises as you can. Use your one-minute rest break in between each circuit to slow your heart rate back down, before continuing on to the next circuit. 

This FIERCE-style beginner workout will give you a taste of what my gym-based program involves. If you’re ready, turn up the volume on my FIERCE workout playlist and give it go!

Circuit 1 2 Exercises / 4 minutes

1. Alternating Lunge

16 REPS 8 Per Side


2. Star Jumps

20 REPS


Circuit 2 2 Exercises / 4 minutes

1. Incline Push-Up

10 REPS


2. Skipping

40 REPS


Circuit 3 2 Exercises / 4 minutes

1. Bent-Leg Sit Up

10 REPS


2. Mountain Climber

30 REPS 15 Per Side


Circuit 4 2 Exercises / 4 minutes

1. Sumo Squat

15 REPS


2. Bear Crawl

30 SECS


Circuit 5 2 Exercises / 4 minutes

1. Tricep Dip

10 REPS


2. Knee-Up

20 REPS 10 Per Side


Circuit 6 2 Exercises / 4 minutes

1. Heel Taps

20 REPS 10 Per Side


2. Ab Bikes

24 REPS 12 Per Side


Bodyweight exercises can help you to build strength and fitness

Making bodyweight exercises part of your workout routine can help you to build strength and fitness on those days when you can’t get to the gym. 

As you start a journey to better health and fitness, you’ll soon learn what works best for you — from the foods you eat to the workout routine that you follow. Everyone is different, so remember that what works for someone else might not be right for you!

The best place to start is often with something very achievable — just get your body moving! I like to start the weekend right by taking my children to the park or out for a family bike ride. When you involve the people in your life, they can support you on your journey. 

If you enjoyed this beginner FIERCE workout, you can find my full FIERCE program in the SWEAT app. I’d love to hear what you think of the workout, or any other questions you have about the FIERCE program, so let me know in the comments below!

* Results from FIERCE may vary. Strict adherence to the program is required for best results.

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