Gone are the days where “I don’t have access to a gym!” is a vital excuse to skip a training session or take the easy way out when it comes to your health and fitness goals. All you really need is a bit of open space (I’m talking enough space to do a burpee, not a football field), your body weight, and the focus to squeeze in a fun, efficient workout like the one I’ve created for you all here!
If you guys follow me on any of my social media channels you know that I get my workouts done anywhere- gym or no gym! Whether you opt to do these moves at home, at a park, or a hotel room when you’re on the go, they’ll certainly get the job done while including both cardio AND strength training in one- talk about efficient!
Instead of complaining about a lack of gym access for my “normal” training regimen, I love to view bodyweight workouts as something that’s a fun break from my workouts at the gym. Now don’t get me wrong- I do love to lift- but traveling for work on a regular basis doesn’t always allow me consistent gym access (or let’s face it…after a long day of travel, the last thing I want to do is search for a gym nearby in whatever new place I’m at that day) but I certainly don’t let it stop me from getting a training session in.
The combination of exercises I’ve included will have you alternating between bodyweight exercises that are more cardio focused and some that are a bit more strength training focused. Your heart rate will likely be elevated a bit more than usual throughout this workout, as you’ll be performing a set of each exercise, back to back, to complete one full round of the circuit before a brief (up to 1 minute) break.
You’ll be challenging yourself in a new way (another thing I love about workouts like these is they provide us with a chance to shock our bodies and break free from the ruts we may have fallen into at the gym!) and will be maximizing your time with this super sized total body circuit that can be done in 20 minutes!
Set your timer on your phone and get ready to get to work and have some fun!
Have some fun with my Bodyweight WORK IT CIRCUIT!
Format: Perform 1 set of each exercise for 30 seconds, moving directly from one exercise to the next throughout the circuit until 1 full round of everything is complete. Rest briefly (up to 1 minute) and then complete another round, aiming to complete as many rounds as you can in 20 minutes. Go for at least 3, aim for up to 6 if you’re more advanced.
Here are your exercises (and if you’re not quite sure exactly how to perform each exercise listed, please keep scrolling the blog below this list of exercises as I’ve listed how to perform each exercise, the main muscle groups worked and options for you to modify or increase the difficulty of some of the exercises):
Toe taps
Burpees
Jumping Jacks
Jump squats
Butt kicks
Broad jump/frog leap
Spiderman push-ups
Plank jacks
Mt climbers
- Toe tap:
The toe tap is a cardio exercise that can be used as a warm-up (which is why I’ve included it first in your workout) or as part of an equipment-free cardio workout. Toe taps are a great way to increase your heart rate with relatively low impact to the body.
How and where to perform: literally anywhere! I’ve done these at the gym between sets, at a park or in a confined hotel room- you don’t need much room, you just need to move!
- Stand with your feet close together and your knees slightly bent. Heels should be a few inches apart. Transition your weight primarily to the balls of your feet, while your heels touch the floor. Bend your elbows and hold your hands in close to your body.
- Tap your right toes on the floor in front of you about 8-12 inches. Quickly switch feet, performing the same movement on the other side, alternating sides throughout the set. Note to please keep a slight bend in each knee throughout the movement and you’ll be shifting your weight from one foot to the next. You’ll be moving quickly (unless injuries prevent otherwise) and if you opt to use a small platform (generally one foot or less), you’ll be picking those knees up as you pefrom each toe tap, too!
Main muscles worked: quads, hamstrings and calves
2) Burpees (sorry not sorry, guys! These are one of my favorite total body exercises that don’t require a single piece of equipment so I had to include them!)
How to perform:
- Begin with feet shoulder width apart, arms at your sides. Push hips back slightly and lower your body into a squat.
- Place hands on the floor right in front of you (think hand placement of a push-up position), shifting your weight onto hands, then jump your feet back to land into a plank position. Keep abs in tight and be careful to not arch back or lift butt up.
- Perform push-up (beginners can skip the push-up portion) and then quickly jump feet back so that they land just outside your hands.
- Reach your arms straight up and jump straight up into the air, landing with knees slightly bent and then lower back into squat position for the next burpee, continuing this format for the entire set.
Main muscles worked: everything! One of my favorite total body exercises that also double as a cardio burst.
3) Jumping Jacks (not your basic gym class move anymore!)
How to perform:
- Begin with feet together, hands down at your sides.
- In one swift motion, jump your feet out to the side while also raising your arms above your head.
- Quickly reverse this motion so that you are jumping back into the starting position. Repeat this motion for the duration of the set.
How to take this up a notch: you can add a band around your legs, either right above or below your knees, and as you jump with feet out to the side and arms above your head, lower into a deep squat and then return to starting position.
Muscle groups worked: targets all of your major muscle groups as a full body movement is required.
4) Jump squat
How to perform:
- Begin with feet shoulder width apart.
- Lower into a regular squat, and once you are in your lowest squat position, jump straight up.
- As you land from this jump, lower you body back into squat position for one full rep, then explode back up into another jump to continue the same motion for the recommended time.
Muscle groups worked: A squat or jumping exercise works several muscles in the lower body and core. You’ll certainly feel this in your quads, glutes, hamstrings and core as your lower back and abs are used in this exercise, too. This exercise pulls double duty as an effective cardio burst, too!
Tip: for those that may need a lower impact option, minimize the explosive movement and perform a small hop upwards instead of an explosive jump. If you want to make this combo even more challenging, add that band back in and have it around your legs either right above or below your knees.
5) Butt kicks
How to perform:
- Begin by standing tall, feet together. Bring one heel off the floor towards your glutes, and the opposite hand should come up towards your shoulder (as it would if you were running) and then switch to the other side, alternating sides throughout the set.
- You can do these standing in place if you’re confined to a smaller space, or perform them in forward motion as you would if running straight ahead.
Muscle groups worked: This cardio move strengthens the hamstrings, but it’s also a great way to work the glutes and stretch your quads to prepare for other movements. I especially love to pair this with an exercise such as the broad jump or jump squats as it helps stretch the quads and gives a bit of a break from the explosive movement just performed.
6) Broad jump/frog leap (I prefer to refer to these as frog leaps)
How to perform:
- Begin standing up with feet shoulder width distance apart. Lower into a squat position and then explode forward with a forward jump, landing in a squat position.
- Note that you can swing your arms forward as you jump forward.
TIP: to increase difficulty with these jumps, perform 5 frog leaps forward and then 5 frog leaps moving in the reverse direction (you’ll be doing the same motion only jumping backwards instead of forward), and repeat the 5 forward/5 backward sequence until the 30 seconds is up.
Muscle groups worked: like other plyometric movements, these broad jumps/frog leaps will be working your glutes, quads, hamstrings, calves and core.
7) Spiderman Push-ups
How to perform:
- Begin in standard pushup position. As you lower your body toward the floor, lift your right foot, bring your right leg out sideways, and aim to bring your right knee to your right elbow.
- Return to the starting position and repeat the same motion with your left leg, alternating legs throughout the 30 seconds.
TIP: If you are a beginner, you can perform these from a modified push-up position on your knees. Same rules apply, as you lower your body to the floor bring the right knee to right elbow, return to starting position and repeat on the other side.
Muscle groups worked: The advantages of doing a Spiderman push-up compared to a normal push-up are that your upper body and core muscles have to work harder throughout each rep. Your upper body (think deltoids, pecs, triceps, back) will be engaged throughout each motion, as will your core.
8) Plank jacks
How to perform:
- Begin in elevated plank position, your body in one straight line and feet together.
- Next, just like the motion of a jumping jack, you’ll jump your legs out wide (careful not to pop your butt up into the air or slouch while in plank position) and then back together to plank position. Your upper body is to remain in the same position throughout this entire motion.
*TIP: you can also do these from a forearm plank position. Alternatively, if you are worried about the movement being too high of impact on your lower back, you can perform a modified version of these. Modified version is to begin in a plank position and then bring one leg out to the side at a time throughout the set (for example, plank position and move right leg out, then back to plank, left leg out, back to plank, etc.) to minimize overall impact.
Muscles worked: this is another great cardio burst but also challenges your entire body as your upper body and core are thoroughly engaged in the plank and lower body (glutes and adductors/abductors working a ton as you jump the legs out) is engaged, too.
9) Mountain Climbers
How to perform:
- Begin in plank position. Pull one knee up and in towards your abs, and then quickly switch sides, performing this same motion with the other leg.
- Repeat this motion throughout the entire set, moving quickly from one side to the next (this is a quick motion as it double as a cardio burst). Your upper body is to remain in the same place, with a slight bend in your elbows from plank position as you perform the mountain climbers.
Muscle groups worked: Full body workout, but also doubles as a cardio burst! Full body workout, but a few of the main muscles engaged in each rep include: pecs, deltoids, triceps, core, legs.