We don’t always have time to drive down to the gym and get in an hour workout and with busy schedules time is priceless commodity but so is our health. We want to look fit and also have the added health benefits associated with regimented training but how can we do that with limited time? Have no fear there is a solution. Here are some of the best bodyweight workouts, it’s been used since the beginning of time and with its easy learning curve, time saving benefits, and zero cost opt-in it’s sure to be receiving praise for years to come.


Any well thought out and put together training program will provide you three key elements.

  • Added Muscle.
  • Increased metabolism and fat burning effects.
  • Improved cardiovascular health and disease prevention.


Each of the circuits are designed to be fast pasted with very little rest in-between exercises. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body. Your heart will race your lungs will expand as they try to supply the rest of your body with blood and oxygen. Each round you will perform a decreasing number of reps starting from 10 to 1 allowing you to keep going as you begin to fatigue. You will get leaner, you will build endurance, and you will shed that fat!

Workout A

How it works:

Perform the exercises as a circuit, completing a set of each in turn and resting as little as possible between sets. Repeat for 10 circuits (until you’re doing only one rep per exercise).

1. Jump Squat
Reps: 10 to 1 Rest: 0 sec.
Stand with feet shoulder-width apart and squat down about halfway. Jump as high as you can. Land with soft knees and begin the next rep. Perform 10 reps. Each time you repeat the circuit, perform one less rep. So the next round you’ll do 9 reps, then 8, and so on, down to 1 rep.

2. Pullup
Reps: 10 to 1 Rest: 0 sec.
Hang from a pullup bar, jungle gym, or tree limb and pull yourself up until your chin is higher than your hands. Start with a 10-rep set, performing one fewer rep per set in each circuit as described in the jump squat.

3. Dip
Reps: 10 to 1 Rest: 0 sec.
Suspend yourself over parallel bars and then lower your body until your upper arms are parallel to the floor. Perform 10 reps down to 1, as you do with the prior two exercises.

Workout B

How It Works:

This routine requires a park or playground area with monkey bars and plenty of open space. You’ll use classic (albeit under-prescribed) body-weight exercises like the bear crawl and crab walk, which you probably haven’t tried since your days in summer camp. As you’ll come to remember, they’re not easy—especially for a grown man well north of 100 pounds. They require a lot of work from your heart, lungs, and core. Later, the parallel bar hand walk will blow up your grip and forearms; the sprints will fry your legs.

Perform the exercise pairs (marked “A” and “B”) as supersets, so you’ll complete one set of A and then one set of B before resting. Repeat until all sets are complete. Note that the parallel bar hand walk is done as straight sets— do a set, rest, and repeat. This workout combines well with Body-Weight option A, so if you want to integrate them both into a training week, perform A first, rest a day, and then perform B. (You can also add in option C, coming up next.)

1A. Bear Crawl
Sets: 3 Reps: Crawl for 50 feet Rest: 0 sec.
Bend down and plant your hands on the ground. Try to keep your back flat as you walk on all fours as fast as you can. Your legs should be fairly straight as you step your feet outside where your hands land.

1B. Crab Walk
Sets: 3 Reps: Walk for 50 feet Rest: As needed
Sit on the ground and bridge up with your hips so you look like a tabletop. Walk forward on your hands and feet as fast as you can.

2. Parallel Bar Walk
Sets: 5 Reps: Walk to the end and back Rest: As needed
Hang from a jungle gym or length of parallel bars. Walk to the end of the row and back with your hands.

3A. Forward Sprint
Sets: 5 Reps: Sprint 50 yards Rest: 0 sec.
Run at about 90% of your top speed.

3B. Backward Sprint 
Sets: 5 Reps: Sprint 50 yards Rest: As needed
Run backward as quickly as you can.

Workout C

OK, we’ll admit it: Sometimes the odds really are against your getting a workout in. You may well find yourself stuck without weights or bands, only to find that you also forgot to pack your suspension trainer. There’s nothing to pull on, so you can’t work your back, and you can’t even improvise with the objects around you. We’re not sure just what kind of place this would be, short of a jail cell (and if that’s where you are, hey, we’re not judging), but we can give you a great workout to do, even there.

How It Works

All you need is something to step on, be it a park bench, a large rock, or a chair. But if you have nothing elevated on which to step, you can substitute a lunge for the stepup. To target your back, which is usually unworkable without having at least a bar of some sort to pull on, we’re employing the “blurpee”—as made famous by fitness expert Tim Ferriss, author of The Four-Hour Body. The wider foot placement used in the blurpee requires more work from the lats to pull the hips and legs forward as the body comes back from the pushup position. (The extra “l” in blurpee stands for “lats.”)


Perform the exercises as conventional straight sets, completing all sets for one exercise before moving on to the next.

1. Close-Grip Pushup
Sets: 3 Reps: 15 Rest: 60–90 sec.
Get into pushup position and place your hands close so that your thumbs touch. Keep your body straight and your core braced. If that’s too easy, elevate your feet on a chair or some other raised surface.

2. Step-Up
Sets: 3 Reps: 20 Rest: 60–90 sec.
Stand in front of a bench or chair and place one foot on it so that your thigh is parallel to the floor. Drive your heel into the surface and squeeze your glutes as you step up onto the bench, but let your trailing foot hang off of it.

3. Blurpee
Sets: 3 Reps: 20 Rest: 60–90 sec.
Stand with feet outside shoulder width and bend down and place your hands on the floor. Now shoot your legs behind you fast so you end up in the top of a pushup position. Jump your legs back up so they land to the outside of your hands and then jump up quickly.



Share this Post