Use Your Own Body Weight Workout

Use Your Own Body Weight Workout

Are you ready to burn fat and tone your entire body using only bodyweight?  We’ve designed a workout that tones every major muscle group, burns fat, boosts metabolism and does so in less than 20 minutes a day. It is recommended this workout be performed 3 x’s weekly for optimal results.

Equipment Needed:  a yoga mat or towel, a chair for stability (optional), a box or step approximately 6″ high, interval timer

What to Do: Complete 4 circuits, one exercise after the other with little to no rest in between each exercise. Rest 1-2 minutes after each circuit before starting the next one. Be sure to watch the video below and follow along.


1. Jumping Jacks – 25 reps
2. Push-ups – 10 reps
3. Air Squats – 25 reps
4. Butt Burns – 25 each side
5. Plank – Hold 30 seconds (keep body in a neutral position with abs & glutes tight)
6. Jumping Jacks – 25 reps
7. Side Lunges – 10 each side
8. Push-Thru – 25 reps
9. Tricep Dips – 20 reps
10. Mountain Climbers – 20 reps (10 each side)
11. Spartan Bow – 10 reps each leg (hold to a chair with opposite hand if needed for stability)

Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.

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4 Comments on "Use Your Own Body Weight Workout"

  1. Chris  August 25, 2014

    Good, solid workout. Thanks! I did the four circuits and it took about 30 minutes, which was perfect.

    • SkinnyMs  August 26, 2014

      Chris, You're welcome!

  2. Didi13  June 23, 2016

    Great workout. Did this in my bedroom while kids ate breakfast. Thank you, worked up a good sweat.

    • Gale Compton  June 25, 2016

      Diane, I also love this workout and the fact that it can easily be done at home. My dog loves being near when I work out. lol 🙂


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