One of the world’s fittest women shares a 12-minute bodyweight workout that anyone can do at home

Aimee Cringle, the UK's fittest woman, crouches down and holds a medicine ball in her hands. She is in a dark gym; behind her we see metal shutter and airbikes.

Aimee Cringle is a CrossFit athlete and one of the fittest people on earth—she won the UK's CrossFit semifinals for women in 2024. The rest of us mere mortals might not be able to keep up with her in the gym, but we can get a taste of training with a home workout.

She’s shared a beginner-friendly bodyweight workout for Fit&Well readers to try—just don’t confuse accessible with easy.

Cringle uses an AMRAP format, which stands for 'as many repetitions as possible'. As the name suggests, this means you have to complete as many rounds and repetitions of the exercises as you can in the time given. As long as you push yourself, all fitness levels are able to enjoy a great workout.

How to do Aimee Cringle’s bodyweight workout

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AMRAP (as many repetitions as possible) in 12 minutes of:

• Triceps dip x10
• Squat x10
• Push-up x10
• Plank x30 seconds
• Lunge x30

Set a 12-minute timer and complete the exercises above as a circuit. If you finish all the repetitions before the clock hits zero, restart the sequence and keep working until 12 minutes is up. The goal is to complete as many rounds and repetitions as possible (while maintaining perfect form, of course).

1. Triceps dip

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Reps: 10

• Find a stable surface at roughly knee height like a chair or bench. The higher the surface, the easier this move will feel.
• Sitting on the surface, place both hands on it shoulder-width apart with your fingers facing you over the edge.
• Extend your legs in front and lift your hips over the edge so your weight is supported between your hands and your heels.
• Keeping your elbows pointing backwards, bend your arms to a right angle to lower your hips.
• Drive through your hands to straighten your arms, then repeat.
• To make the move easier, keep your legs bent.

2. Squat

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Reps: 10

• Stand with your feet hip-width apart and your hands clasped in front of you.
• Push your hips back, bend your knees and lower your butt as far as you can while keeping your back flat and chest up.
• Drive through your feet to return to the starting position.

3. Push-up

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Reps: 10

• Start in a high plank position, with your hands under your shoulders and weight spread evenly between your hands and your toes. Your body should form a straight line from your head to your heels – to help with this, squeeze your butt and engage your core.
• Without flaring your elbows out to the side, bend your elbows to lower your body until your chest is less than an inch from the floor, then push through your hands to return to the starting position.
• If this feels too difficult, place your hands on an elevated surface. The higher the surface, the easier a push-up will be while still working the same muscles. You can also drop your knees to the floor to make the move easier.

4. Plank

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Reps: 30 seconds

• Assume a low plank position, with your elbows under your shoulders and weight spread evenly between your forearms and toes.
• Your body should form a straight line from your head to your heels.
• Hold this position for 30 seconds. If this feels too difficult, you can lower your knees to the floor for this exercise.

5. Lunge

(Image credit: Getty Images)

Reps: 30

• Stand upright with your feet shoulder-width apart.
• Step forward with your right leg and lower your left knee until both knees are at roughly a right angle. Your torso should remain upright throughout.
• Drive through your right foot to return to the starting position and complete the repetition.
• For each repetition, alternate the leg your step forward with.