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When you’re pressed for time or can’t make it to the gym, bodyweight exercises come to the rescue. These workouts are more effective than you might think, as your body has all it takes to help you stay fit. By working with gravity, space, and a strong resolve, you can develop lean muscles, burn calories, and enhance your stamina.
The real key here is the effort you put in and the intensity of your workout. The harder you work, the better the results. Stay focused, give each repetition your all, and watch as you achieve outcomes that can rival those of a gym session. This routine is quick, efficient, and is designed to activate your muscles and elevate your heart rate.
Below, you’ll find a zero-equipment interval workout designed to help you build muscle and burn fat—anytime, anywhere.
The No-Equipment Workout
What You Need:
You won’t need any equipment besides your own body, a timer, and a small area to work out in. This workout should take you around 20 to 25 minutes to finish. It involves four bodyweight exercises done in a 30-second on / 30-second off pattern. Completing one round will take about four minutes, followed by a two-minute break before starting the next round. Depending on your fitness level, aim to do four to five rounds to complete the session.
The Routine:
- Jump Squats
- Close-Grip Push-Ups
- Walking Lunges
- V-Ups
Directions:
Perform each exercise for 30 seconds of work, followed by 30 seconds of rest. Complete the exercises in order. After each round, rest for 2 minutes. Push your pace during each work period and reset during the rest.
How to Do It:
Jump Squats
How to do it:
- Stand with feet shoulder-width apart and arms by your sides.
- Drop into a squat by pushing your hips back and keeping your chest up.
- Jump explosively, swinging your arms for momentum.
- Land softly and descend directly into the next squat.
- Repeat with control and speed
Close-Grip Push-Ups
How to do it:
- Begin in a high plank position with hands shoulder-width apart or slightly narrower.
- Brace your core and glutes to maintain a straight line from head to heels.
- Lower your chest toward the ground while keeping your elbows close to your body.
- Push back to the top without letting your hips sag or lift.
- Maintain a steady tempo and clean form throughout.
Walking Lunges
How to do it:
- Stand tall with feet together and arms by your sides.
- Step forward with your right leg and lower into a lunge until both knees reach 90 degrees.
- Drive through your right foot and bring the left foot forward into the next step.
- Continue alternating legs while moving forward.
- Keep your chest tall and core engaged.
V-Ups
How to do it:
- Lie flat on your back with legs extended and arms overhead.
- Engage your core and lift your upper body and legs simultaneously.
- Reach your hands toward your feet, forming a “V” shape with your body.
- Lower back down with control.
- Repeat without letting your feet or hands touch the floor between reps.
Coach Tips for the Best Workout
This workout only delivers results if you bring the effort. To maximize muscle-building and fat-burning benefits, follow these training tips from a coach’s playbook:
- Push the pace during work intervals: Treat each 30 seconds like a sprint. Max effort drives adaptation.
- Focus on form: Clean, controlled reps work the correct muscles and reduce the risk of injury.
- Stick to the timer: Rest is part of the program, but don’t extend it. Stay strict with your intervals.
- Adjust without quitting: If an exercise becomes too difficult, scale it down—don’t stop moving.
- Stay consistent: Track your progress to stay motivated and accountable. This workout is an excellent option to pair with resistance training or cardio.
Jarrod Nobbe, MA, CSCS
