Bodyweight Workout Routines 1

3 bodyweight workout routines that will challenge your whole body. No equipment. 15-20 minute workouts. Try at home, outdoor or at the hotel room.


3 Bodyweight Workout Routines 

You Can Do at Home

Your Bodyweight

Workout Routines


Bodyweight workout routines

Workout 1 

Do 5 rounds of the following exercises: 

1. Speed burpee to jumping lunges (1 rep for for both legs) - 10 times 

2. Switch explosive push up - 20 repetitions 

Rest between rounds: 120 seconds 

Workout 2

Do 3 rounds of: 

1. High knees - 10 repetitions 

2. Speed burpee - 1 repetition 

3. Straight punches - 10 repetitions 

4. Speed burpee - 1 repetition 

This is one set. You have to move through 10 sets to close 1 round of your workout. The whole sessions is 3 full rounds. 

Rest between rounds: 3 minutes 

Workout 3

Do 5 rounds of the following exercises: 

1. High knee run - 30 repetitions 

2. Spiderman push up - 10 repetitions 

3. High knee run - 30 repetitions 

4. Jumping lunges - 20 repetitions (10 per leg) 

5. High knee run - 30 repetitions 

6. Crab toe tap - 20 repetitions 

7. High knee run - 30 repetitions 

Rest between rounds: 3 minutes 

When To Perform These Bodyweight Workout Routines?

Bodyweight workout routines

You can use these workouts as a standalone sessions or include as a workout finishers to enhance your fat loss and strength endurance. 

You can pick one session and give it a try. If you like it, you can implement these 3 bodyweight workout routines by separating them into 3 workouts per week.

Monday - Workout 1

Tuesday - Rest Day 

Wednesday - Workout 2

Thursday - Rest Day 

Friday - Workout - 3

Saturday and Sunday - Rest day 

You can also do Tuesday, Thursday and Saturday. It's all up to you! 

Bodyweight Circuit Workouts for Strength Endurance and Fat Loss

Bodyweight workout routines

What I love that much about the circuit workouts is that these save time for you. 20 minutes is a sufficient time to hit your whole body without over-training and crashing your body. I like the bodyweight workout routines that will charge my body instead of causing my body - lots of pain. 

When I'm in a severe pain and suffer a sufficient DOMS (Delayed Onset Muscle Soreness) I don't feel energized and productive. That's the simple reason I like so much the circuit workouts. 

By improving your strength endurance, you will execute your daily tasks with ease, gets tons of energy, stamina and vitality. 

If you like the idea of training intensively while saving time and getting results, then I've written a very detailed article about how to structure your own circuit training workouts! Check Out The Ultimate Circuit Training Guide For 2019

Get a 100% Customized
Training Plan

Just in case you need an individual training program with an exceptional support provided by your coach 🙂

Bodyweight workout routines

Here's What You Get: 

  • A 100% customized training plan based on your goals, lifestyle and needs. Whatever you need, I will cover that for you.
  • Your individual training plan can be adapted for a home, outdoor or travelling application.
  • High-intense, complex bodyweight exercises that will get you fit, help you lose more body fat and skyrocket your energy levels, stamina and endurance. 
  • Functional training plan that will fit your needs - you pick the duration and frequency of your workouts - your customized training plan can be build for 3,4,5 6 even 7 workouts per week. In addition, your program can be created based on your available time to workout - it can be from 12-15 minute to 45-60 minute workouts.
  • If you're looking for effective workout routines that will deliver sustainable results, then click the button below or simply hit the LIVE CHAT BUTTON so we can have a nice and friendly chat about your training goals and how precisely I will help you achieving them. And don't worry, I will never push you to buy. I'm not a fan of the hard-sales and the main goal in our chat will be to help you get the best decision for yourself. 


Bodyweight workout routines

Having multiple options and variety of intense bodyweight workout routines will help you hit your whole body whenever you decide. A complete freedom of movement that will not take much of your time or limit yourself with the place to workout. 

In this article, I've provided you with 3 bodyweight workout routines (refer to the video at the top of this page). In addition, you have 2 different templates of how to use these 3 workouts only and build a practical training plan.

In my personal opinion, the circuit workouts will do tons of benefits to your body. Less body fats, more strength endurance, stamina, agility and vitality. 

It really worths the try. 

What Do You Think About These Bodyweight Workout Routines?

Comment below! :)) 

Thanks for reading! 

Big Love

Coach Vlad

PS: Here are the coolest guys for home training. Check their website as well!



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