Workout Time:

  • 20 minutes


  • Phone (timer)
  • Approx 2m of space (enough for long jumps and burpees)

Don't let isolation stall your training. Keep moving with this quick and effective no equipment, small space workout from KYMRIA Brand Athlete and Men's physique competitor Nathan Kennedy

Nathan Kennedy is a Personal Trainer and Men's Physique competitor. As one of KYMIRA's most experienced partners in getting the most out of your workouts there was no other choice of collaborator to put together a home bodyweight circuit to keep your training momentum moving.

With outdoors exercise being limited it's the perfect time to make the most of free time around work to get into the swing of home workouts. While reducing the time you spend outside, keeping your cardiovascular and respiratory systems strong has never been more important.

Stuck at home and got loads of energy?

This workout is great to get your heart rate up and body moving. You'll most definitely get a sweat going and burn off some of the energy.

Give it a try!

Warm up:
Round 1 30s, work 10s rest
Round 2 15s work 5s rest
  • Air Skipping
  • Jumping Jacks
  • Heel flicks
  • High Knees
Main workout
Round 1 60s work 30s rest
Round 2 40s work 20s rest
Round 3 20s work 10s rest.

As many reps as possible:

    • Squats
    • Hand walks with press up
    • Long jumps
    • Burpee Lunge jumps
    • Push ups

Make sure you finish with a stretch so you're ready to go again tomorrow!

For more workout tips and inspiration:

Instagram - @Nathanjwkennedy

Instagram - @Kayleigh8788

Email -

Website -

Increasing Power Without Increasing bulk - Beginner Plyometrics

Why Infrared Clothing Could be Your Secret Weapon

5 Bodyweight Exercises for Cyclists

March 25, 2020 — Nathan Kennedy

Leave a comment

Please note: comments must be approved before they are published.