Full-bodyweight workout routine

Do-it anywhere bodyweight workout routine.

Get in shape, lose weight and improve your health using only body-weight exercises. No-gym, no equipment.

This fast no-equipment workout is high-intensity in nature and lasts no-more than 15 minutes to perform. 

It's based on metabolic conditioning and designed to work every muscle in your body. 

Despite its short duration and simplicity, research has shown this type of "high-intensity interval training" is effective at boosting aerobic fitness, improving muscular endurance and elevating metabolism more than long, lower-intensity cardio. 

This may sound super intense, but this circuit style interval training is actually pretty simple and easy to follow.

It's just 2-4 rounds of 6 moves, followed by 60 secs of rest between sets.

Simplicity doesn't lessen the effectiveness.

How it works: Complete 2-4 sets of the following exercises in sequence. Perform each exercise for the prescribed number repetitions or time with no rest in between to keep the heart up.

After you complete each set, rest for 1 minute before repeating the next set. The entire workout takes about 15 minutes. Scroll down for full descriptions of each move.

Full-Body Workout Routine

Each exercise's step-by-step instructions are listed below.

Read and follow the instructions to perform each move with proper form to maximize workout efficiency.

Complete 2-4 sets based on your fitness level.

If you're new to working out, start with just 1-2 sets. As you get stronger, add 1 extra set. 

No.1: 50 Jumping Jacks

This classic bodyweight exercise activates just about every muscle in your body, including your heart.

Jumping jack is a staple 'aerobic exercise' from boot camp classes to circuit training. It is not only a perfect exercise to burn major calories but also to improve your cardiovascular fitness.

According to, a 130 pound person doing vigorous jumping jacks exercise can burn a whopping 472 calories per hour.

This simple bodyweight exercise is definitely a full-body workout working all the large muscle groups in the body.

How to do it:

  1. Stand with your feet together and hands at your sides.
  2. In one motion, jump your legs out as you bring your hands overhead and land with your feet slightly wider than shoulder-with apart with toes slightly turned outward.
  3. Immediately reverse that motion by jumping back to the starting position.

No.2: Prisoner Squat

This exercise is named "prisoner squat" for its visual similarities to a prisoner being arrested.

The posture and mechanics of the prisoner squat creates tension along more muscle chains than classic isolation squats.

The prisoner placement of the hands behind the head forces the back to naturally arch, creating a tall posture. It also forces the body to stabilize muscles to work harder to balance the body and maintain its center of gravity.

If you find it hard to squat with proper form, start with the basic squat with arms straight out in front of you and parallel to the ground. This will help with balance.

How to do it:

  1. Start by standing with your feet hip-width apart with your toes turned slightly outward. Keep your hands behind your head. Engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other.
  2. Bend your knees and push your hips out and down behind you as if you were sitting into a chair. Place weight on your heels and make sure your knees are not over your toes.
  3. Squat down until your thighs are parallel to the ground or below. Go as far down as you can.
  4. Keep your knees slightly externally rotated (don’t let them fall inward). As you lower down, Make sure to keep your torso upright.
  5. Straighten your legs and squeeze your butt to come back up. Continue for the desired number of repetitions.

No.3: Push-ups

A push-up is a total-body conditioning exercise.

This functional bodyweight move is great for increasing strength and has an added benefit of engaging the core and lower body. Being a bodyweight exercise, it can be done just about anywhere making this exercise an convenient choice.

The push-ups also come with a ton of variations to spice things up. Just like other exercises, form is the key to getting the best of this exercise.

Here are all the pointers you need to master the push-up exercise.

  1. Get down into a high plank position on the ground. Place your hands firmly on the ground, directly underneath your shoulders. Ground your toes into the floor to stabilize your lower half. Brace your core (tighten your abs as if preparing to take a punch), contract glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
  2. Begin to lower your body, keeping your back flat and eyes focused. Make sure your head stays straight in front of you to keep the neck neutral. Don’t let your butt dip or stick out at any point during the exercise; your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body (don't "T" your arms).
  3. Keeping your core engaged, exhale as you push your body back to the starting position.
  4. Push through your hands into the ground as you push back up. That’s one rep. Continue for the prescribed number of repetitions or as many as you can with good form.

No.4: Lunges

Exercise 5: 30 Bicycles Crunches

Exercise 6: Plank Pose 60 seconds hold

There you have it, the only bodyweight workout routine you need to get in shape, lose wieght and improves your overall fitness and health. 

Leave us a comment below, we'd love to hear how you feel after performing this 15 minute bodyweight workout.


comments powered by Disqus