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.

Here’s what you will need to effectively perform this workout:  water for hydration, a yoga mat, a kitchen chair, a box or step approximately 6″ high (optional), and a way to track seconds (we like the Gymboss Interval Timer).

Complete 4 circuits, one exercise after the other with little to no rest in between each exercise. Rest 2 minutes after each circuit before starting the next one.

Be sure to watch the videos below for demonstrations on how to correctly perform each exercise. There are 3 different push-up variations to choose from.

Here’s your , Use Your Own Body Weight Workout:

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

Desk Push-up (Beginner)

Knee Push-ups (Intermediate)

Military Push-ups (Advanced)

Air/Body Squat

Butt Burns

Plank

Side Lunges

Push-Thru

Tricep-Dip

Mountain Climbers

Spartan Bow

Continually challenge yourself.  After you can comfortably perform with this workout without a lot of effort, move to our other workouts or fitness challenges. Or, check out our fitness ebooks…a program for every fitness level.

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.