No-Gym, 30-Minute Maximized Fat-Burn Bodyweight Workout

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How should a good workout feel?

Every workout should feel like it’s the first time you came to the gym.

My high-intensity bodyweight routine will make you feel a newbie over and over again. Get ready to start a great fat burn while sculpting every muscle.



* Warm up, then complete the exercises in order.

* Repeat the exercises two more times.

* Always aim to work a little harder.

Time: up to 30 minutes

Equipment: None


Walk-Out Chaturanga 

* Stand with feet hip-width apart and arms by sides.

* Fold forward and walk hands out until you’re in a plank.

* Bend elbows to lower chest to the floor, then scoop chest forward and up, arching back, straightening arms, and rolling forward on tops of feet (thighs off the floor) to come into an upward-facing dog position.

* Reverse the entire movement back to start.

Sets: 3

Reps: AMRAP for 30 seconds


Fast Feet

* Stand with feet wide, knees slightly bent, and elbows bent by sides.

* Start to run as fast as you can on the spot. Alternate lifting feet slightly off floor, shifting weight from left to right on balls of feet.

* Stay low to feel the burn in your quads.

Sets: 3

Reps: AMRAP for 30 seconds


Standing Single-Leg Hip Raise

* Stand tall with hands on hips.

* Lift one leg off the floor in front to hip height. Keep torso upright.

* Bring leg down.

* Alternate legs.

Sets: 3

Reps: AMRAP for 1 minute


Mountain Climbers

* Start in a plank position.

* Quickly pull right knee toward chest.

* Quickly switch knees.

* Continue alternating knees as fast as you can.

Sets: 3

Reps: AMRAP for 30 seconds


Alternating Lunge

* Stand with feet hip-width apart with hands clasped together in front of chest.

* Step right foot forward, slowly lowering body until right knee is at a 90-degree angle.

* Push into right foot to return to standing position as quickly as you can.

* Switch sides.

* Repeat.

Sets: 3

Reps: AMRAP for 1 minute


Standing Big Sprint

* Stand with feet hip-width apart and arms by sides.

* Pull right knee to hip height, swinging arms out to sides at shoulder height.

* Quickly switch legs, lowering arms to sides.

* Continue alternating high knees and arm swings as fast as you can.

Sets: 3

Reps: AMRAP for 30 seconds


Russian Push-Up to Standard Push-Up

* Start on floor in a plank position.

* Bend elbows straight back until forearms touch floor, then push up to start.

* Bend elbows at 45-degrees out toward sides until chest grazes the floor.

* Push back up to start.

* Alternate Russian push-up with standard push-up for 1 minute.

Sets: 3

Reps: AMRAP for 1 minute


Skater Toe Touch

* Stand with feet hip-width apart, knees relaxed, and arms by sides.

* Jump as far to the left as you can, landing on left foot and swinging right leg behind left leg as you reach right fingertips to touch floor in front of left foot.

* Switch sides, pushing off left foot to jump right and landing on right foot as you touch left fingertips to floor.

* Continue alternating sides as fast as you can.

Sets: 3

Reps: AMRAP for 30 seconds


Bear Crawl

* Crouch down with hands in front at shoulder-width apart and feet behind you, hips up and eyes forward.

* Crawl forward starting with right and left foot following the left hand and right foot.

* Take 4 steps or more depending on space, then turn around to bear walk back.

Sets: 3

Reps: AMRAP for 1 minute



* Lie on back, extend arms behind your head, keep feet together and toes pointed.

* Keep legs straight and lift them as you raise upper body off the floor.

* Keep core tight as you reach for your toes.

* Slowly lower down to starting position.

Sets: 3

Reps: AMRAP for 1 minute


Gymnastic Ab Pulse

* Sit on the floor with legs extended and hands on floor (touching only with fingertips) in front of hips.

* Raise straight legs about 3 inches above the floor.

* Pulse legs about 6 inches up and down (without touching floor).

Sets: 3

Reps: AMRAP for 30 seconds


Hollow-Back Hold

* Lie face up on the floor with legs stretched out and arms extended overhead.

* Keep lower back pressed on the floor as you lift arms and legs so body forms a C.

Sets: 3

Reps: Hold for 1 minute