Bodyweight Workout Club

No nonsense bodyweight workouts for busy people. Perform all exercises with strict form and technique. Complete as full workouts or workout finishers.
Too hard? Do less. Too easy? Do more.

  • Start a timer

    • Run, Skip or jumping jacks on the spot until a minute is reached.
    • On the minute every minute perform 5 burpees.
    • Do this for 15-30 minutes dependant on skill level
    • burpees
    • no equipment
    • full body
  • Start a timer

    • Perform 100 burpees in your quickest time possible whilst maintaining good form.
    • Record time to beat.
    • burpees
    • no equipment
    • test
    • full body
  • For 20 minutes perform the following for as many rounds as possible

    • 5 pull ups
    • 10 push ups
    • 15 squats
    • Perform each with strict form.
    • Too hard? Do descending portion only or do less reps.
    • full body
    • chest
    • back
    • legs
  • Start a timer

    • Run, Skip or jumping jacks on the spot until a minute is reached.
    • For the first 10 minutes: On every minute perform 5 push ups.
    • For the second 10 minutes: On every minute perform 5 squats
    • For the third 10 minutes: On every minute perform 5 burpees minus the push up portion.
    • full body
    • chest
    • legs
  • 3-5 rounds of the following:

    • 5-10 pull ups
    • 10 push ups
    • 10 lunges each leg Perform a set of each exercise then move straight to the next one. Rest 0-120 seconds between rounds depending on skill.
    • full body
  • 3-5 rounds of the following:

    • 10 jump squats
    • 5-10 pull ups
    • 5-10 push ups

    Rest as little as needed

    • full body
    • Run 20 minutes.
    • Record time.
    • cardio
    • running
    • test
    • Run 30 minutes.
    • Record time.
    • cardio
    • running
    • test
    • Run 45 minutes.
    • Record time.
    • cardio
    • running
    • test
  • Perform 2-4 rounds of the following

    • Complete 60 seconds of each exercise doing as many reps as possible before moving on to the next one.
    • lunges alternating legs
    • squats
    • push ups
    • tricep dips
    • pull ups
    • rows (use anything available to you)
    • leg raises
    • full body
  • 3-5 rounds of:

    • 15-20 squats
    • 10-20 push ups
    • 10-20 lunges each leg
    • jumping jacks on the spot 60 seconds
    • full body
  • 3-5 rounds of:

    • 10-15 jumping lunges each leg
    • 10-15 jumping burpees
    • 10-15 push ups
    • 10-15 mountain climbers each side
    • 8-15 leg raises
  • 3-5 rounds of:

    • 10 jumping burpees
    • 10 squat jumps
    • 10 lunges each leg
    • 60 seconds of star jumps
  • 10 rounds of:

    • 5 pull ups
    • 10 push ups
    • 5 lunges each leg
  • On the minute every minute perform:

    • 5 leg raises for first 10 minutes
    • 5 side lunges or 'Cossack squats' each leg for the second 10 minutes
    • 5 jump lunges each leg for the final 10 minutes
    • Whilst not perform reps your'e to either run, jumping jacks or skipping rope.

    No rest allowed

    30 minutes total

  • 3-5 rounds of:

    • 8-10 push ups
    • 15-20 squats
    • 8-15 leg raises
  • 10 rounds of:

    • 10 burpees
    • 10 jumping jacks
    • 10 squats