If you like to keep your workouts simple, but still want them to be punishingly hard, then the Freeletics app (opens in new tab) will be right up your street. While the app’s range of workouts does include plenty of options for beginner and intermediate gym-goers, there are also some savage sessions that will challenge even the fittest of people while only using a handful of bodyweight exercises.
The reason for that is the high rep count for each move, exemplified by the Dione workout below. If you’re used to working in sets of five or ten reps or for time with 45-second blocks of work, this is a big step up, especially as you’ll be doing three rounds of the circuit and resting only when you absolutely have to – there are no scheduled breaks. Naturally, we suggest that you absolutely have to rest when your form begins to falter.
Of course you can scale back either the round or reps count to suit your ability – but whether you’re doing one, two or three rounds, this video with Freeletics trainer Vanessa will help motivate you through it. Just perhaps don’t try to match Vanessa’s incredible pace for each exercise.
If you find those high rep counts too intimidating, then try the Charon workout instead. It’s by no means an easy ride, with five rounds of four exercises done with no rest aside from a 30-second break between rounds, but the rep counts are just ten or 20 for each move. Freeletics trainer Nick guides you through the whole Charon workout in the video below.
Freeletics Dione Workout
Complete three rounds of the following, resting as required, but aiming to get through all your reps as quickly as you can.
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Stand with your hands touching the back of your head. Jump your legs out to the sides and simultaneously bring your hands down to slap your thighs. Then jump back to the starting position.
From standing, drop your hands to the floor, then jump your feet back into a press-up position. Lower your chest to touch the ground, push back up, jump your feet forwards to your hands, stand up and leap up, raising your hands above your head.
Lie on your back with your legs together and extended. Keeping them straight, raise your legs until they point towards the ceiling, then bring them back down under control.
Lie on your back with your knees bent and your feet planted. With arms outstretched, use your abs muscles to lift your shoulders and head off the ground and sit up so your hands go between your knees to your feet, then come back down.
Freeletics Charon Workout
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Complete five rounds of the following four exercises, resting for 30 seconds between rounds.
Reps 10 Rest 0sec
Reps 20 steps Rest 0sec
Run on the spot, bringing your knees up as high as you can.
Reps 10 Rest 0sec
Get into a high plank position with your arms extended and hands underneath your shoulders. Keeping your elbows close to your sides, lower your chest until it’s on the floor. Lift your hands off the floor briefly, then push back up.
4 Jump lunge
Reps 20 total Rest 30sec
From standing, step forwards with your right foot. Lower until both knees are bent at 90°, then drive back up from your front foot and jump straight up. Swap your legs so you land in a lunge with your left foot forwards.
Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.
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