Bodyweight Full Body Burner

Looking for a quick, effective workout that hits your legs, core, and upper body all at once? This no-equipment circuit will challenge your strength, endurance, and coordination — all while keeping your heart rate up. It’s a great option for days when you want a full-body burn in under 30 minutes.

How to Do It

Perform each move for **30–45 seconds**, rest briefly between exercises, and repeat the circuit for **3–4 rounds**. Focus on control, good form, and breathing through each rep.

The Workout

1. **Reverse Lunge to Curtsey Lunge**

Step back into a reverse lunge, then cross behind into a curtsey. This move strengthens your legs and glutes while improving balance.

2. **Hop Step Back**

Add a little cardio! Hop forward and step back to get your heart rate up and challenge your coordination.

3. **Squat Hop to Plank**

From a squat, hop your feet back to a plank position, then hop them back in and stand tall. A great total-body move that fires up your legs and core.

4. **Kneeling Plank Up Downs (or Full Plank)**

Start on your forearms and push up to your hands, alternating arms. Engage your core to prevent your hips from rocking side to side.

5. **Lateral Bear Crawl to Plank**

Move sideways in a bear crawl, then extend into a plank. This combo targets your shoulders, core, and coordination.

6. **Bear Hold Arm Raise**

Hold a bear position with your knees off the ground and lift one arm at a time. It’s tougher than it looks — great for shoulder stability and core control.

7. **Kneeling Push Ups to Plank**

Do a push-up from your knees, then transition into a plank. Modify as needed — form is more important than speed.

8. **Modified X Up**

Lie on your back, reach opposite hand to opposite foot, alternating sides. This one lights up your abs and improves mobility.

9. **Jumping Jacks**

Finish strong with a classic! Keep it dynamic to get your heart rate up and flush out the lactic acid from your muscles.

Trainer Tip

Keep your movements smooth and intentional — no need to rush. Quality reps lead to better strength and endurance gains.

You can do this circuit anywhere — at home, outdoors, or while traveling.