We could all use a good bodyweight-only workout plan to fall back on. Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.
Want weights too? Check out our collection of 35+ free workout plans. Or, download one of our premium programs.
HOW IT WORKS
Each workout begins with a quick, but efficient warm-up to prevent injury and optimize performance. Then, depending on the day, you will perform a Tabata, EMOM, or AMQRAP structured workout for approximately 25-30 minutes.
Tabatas are 20 seconds of exercise followed by 10 seconds of rest for a set number of rounds.
EMOMs (or Every Minute On The Minute) are exercise or exercises that begin at the top of every minute. Once you’ve completed the prescribed amount of exercise you rest for the remaining time in that minute, then begin again at the start of the next minute for a set time period.
AMQRAPs (or As Many Quality Rounds As Possible) are circuits of exercises performed with a time limit. The goal is to complete as many quality rounds as possible before time runs out.
The purpose of these workout structures is to increase strength and conditioning at the same time while requiring no equipment.
Suggestions for longer form, steady-state cardio have been made for general heart health. A standard mobility and recovery routine has also been provided to improve joint health and range of motion, all to minimize the risk of injury.
Like this HIIT-style of training? For more, check out our 30 best HIIT workouts.
DIRECTIONS
- Perform the 3 workouts below on non-consecutive days every week for up to 4 weeks. Example: Monday, Wednesday, and Friday
- Perform 2 days of long, steady-state cardio 2x per week in between the full body workouts. Example: Tuesday and Thursday
- Perform the standard warm-up before every workout.
- Perform the mobility and recovery workout 2-3 days per week of your choice. However, you could also perform it up to 7 days per week if you’d like.
THE STANDARD WARM-UP
- Jumping jack or high knee x 30 seconds. Rest 10 second. Repeat 3 rounds.
- World’s greatest stretch x 5 reps on each side. Rest 10 seconds. Repeat 3 rounds.
- Saw plank or controlled knee to elbow x 30 seconds. Rest 10 seconds. Repeat 3 rounds.
THE STANDARD MOBILITY & RECOVERY WORKOUT
- Walk-out to plank and walk back x 5
- Thread the needle x 5 each side
- Scorpion x 5 each side
- Cossack squat x 5 each side
- Seated twist x 30 second each side
Rest as needed. Repeat 3x each.
Bodyweight-Only Workout One: Full Body Tabata
Duration: approximately 30 minutes
After your warm-up…
Part I. Perform exercise A for 20 seconds. Rest 10 seconds. Perform exercise B for 20 seconds. Rest 10 seconds. Repeat this sequence for a total of 8 – 12 rounds.
- Bodyweight squat
- Push-up (Standard, Hand-release, or Plyo)
Part II. Complete the same sequence for the following pairing.
- Pull-up *replace with Supermans if no pull-up bar is available
- Sit-up (Straight-leg or Butterfly)
Part III. Complete the same sequence for the following pairing.
- Jumping lunge (or Standard Lunge)
- Squat thrust
Bodyweight-Only Workout Two: Full Body EMOM
Duration: approximately 30 minutes
After your warm-up…
PART I. Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes.
Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10
Rest 3-5 minutes before Part II
PART II. Perform the following exercises every minute for 10 minutes
Minute 1, 6: Mountain climber x 60 (30 per side)
Minute 2, 7: Superman x 30
Minute 3, 8: Lunge x 20 (10 per side)
Minute 4, 9: Squat jump x 30
Minute 5, 10: Russian twist x 60 (30 per side)
Bodyweight-Only Workout Three: Full Body AMQRAP
Duration: approximately 30 minutes
After your warm-up…
PART I. Complete the following for as many quality rounds as possible in 12 minutes
Lateral bounds / skater x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
Rest 3-5 minutes before Part II
PART II. Complete the following for as many quality rounds as possible in 12 minutes.
High knee x 10 per side
Curtsey lunge x 10 per side
V-up x 10
Offset push-up x 10 (5 per side)
*place one hand on a book or box then alternate
