Get Fit: 40 Minute Bodyweight Workout

Get in great shape with this at-home bodyweight workout

Want to get in shape but don't have access to a gym or any equipment? Not a problem. This 40-minute bodyweight workout takes advantage of your own body and uses it to give you a great workout opportunity.

Workout Design

This 40-minute workout is designed to be a challenging and intense workout perfect for anybody looking for a workout that can be done with no equipment. A HIIT (high-intensity interval training) workout is designed to have short rest in between bursts of intense exercise. This will give you the most efficient workout even in a shorter time frame.

The combination of strength exercises and speed exercises will give you an awesome combination that promotes both muscle gain and fat loss. Each exercise has a strength component to it, but the fast pace of the workout increases your heart rate which will help you burn more calories.

The effect of combining strength work with a raised heart rate will have an increased effect on the amount of calories you can burn. This is because you are burning calories while you are working out and while you recover. Your body uses energy (calories) during the workout because of the high intensity and fast-paced nature. However, because of the strength work incorporated in, your body is also burning calories as it repairs your muscles over the next day.

The Workout

Notes: Perform each exercise for 60 seconds with a 30-second rest after each superset. Superset means to do both exercises back to back with no rest in between. Repeat cycle 4x.

Superset #1

Squat Jumps

- 60 seconds

Skater Hops

- 60 seconds

Superset #2


- 60 seconds

Flutter Kicks

- 60 seconds

Superset #3

Toe Touch Crunch

- 60 seconds

Mountain Climbers

- 60 seconds


The goal of each exercise is to complete the full minute without taking rest, however, if you need to take a break it is okay to take one at any time.

With each exercise focus on engaging your core and doing the movement at a controlled pace.

As the workout progresses your body will start to fatigue, when this happens it is important to focus on maintaining good form throughout each exercise to avoid possible injury.

Thank you, stay safe, and let us know how it goes!

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