Calorie-Burning Body Weight Workout

A no-equipment intense cardio workout

You can do this calorie-burning body weight workout anywhere, any time! It doesn’t require any gym equipment, yet it manages to torch calories using high-intensity plyometric moves. In fact, doing a couple of rounds of this workout can be more effective for weight loss than steady-state running.

We wanted to make this workout challenging and effective, so we chose five intense moves that are sure to get your heart racing. Squats, jump squats, and reverse crunches activate large muscle groups, so your body works harder and burns more calories. They’re also great for cardio. Since burpees and mountain climbers challenge you to work as hard as you can and as fast as you can, they’re perfect for breaking out a sweat!

So get ready and sweat things out with this calorie burning body weight workout!

What to Do: Complete the exercises in order with no break in between. Then rest for 30-60 seconds and repeat.

Beginners: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. 10 Burpees
2. 40 Mountain Climbers
3. 25 Squats
4. 20 Reverse Crunches
5. 10 Squat Jumps


Mountain Climbers


Reverse Crunches

Squat Jumps

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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