Posted on January 22, 2021 by Kate Halsall

If you’re exercising from home, stuck for ideas or just want to switch up your workout then you’re in the right place! We often get stuck not knowing how to get the most out of our body weight workouts. I’m going to show you how to make your ‘basic’ exercises intense and different by using different rep ranges, sets, styles and tempos! It’s guaranteed to add more “umph” to your home workouts.

The Exercises

Let start with basic full body movements and 3 cardio exercises!

  • Squat
  • Press up
  • Glute bridge
  • Superman
  • Lunge
  • Crunch
  • Squat jump
  • Mountain climbers
  • Star jumps

The “Umph”

Rep Ranges

Changing your rep ranges helps change the intensity of the workout. If the exercises are completed bodyweight then you should aim for higher reps with low rest periods.

Complete all exercises 20 reps circuit style (continuous).

Once you get onto the cardio complete 45 second of each.

Rest 45-60 seconds.

Complete 3-5 times!

Pyramid Style

Pyramid style is a little more demanding! But let’s jump straight into it.

You will start on 1 rep of every exercise, then 2 reps, 3, 4 etc all the way to 10. Once you get to 10 then reverse and make your way back down the pyramid to 1!

No specific rest periods given, just rest when you need it! Here’s another great pyramid style workout from Emily : bodyweight pyramid.


AMRAP – As many rounds as possible!

Set a time – let’s say 15 minutes.

Set the number of reps for each exercise – say 10 of each (depending on your fitness level).

Set the timer and continuously complete all exercises until the time is up. Work out how many rounds you completed and then aim to beat it next time! Here’s another great AMRAP workout from Kate : AMRAP.


Adding in tempos to your workout can make it much more challenging!

As an example, follow a tempo on each exercise of 3 second eccentric/lowering phase, a 3 second pause (top or bottom depending on movement, e.g., top for bridge bottom for squat), and then a quick push back to the starting position.

Honestly try it and feel the difference!

You don’t always have to change the exercises to increase the intensity of your workout but the way you perform them can help. Home workouts are great! Just remember that it’s always a good idea to challenge yourself in different ways and keep it fresh.

Beth x