Total Body Bodyweight Workout You Can Do Anywhere

If you’re looking for a quick, effective, no-equipment routine that hits every major muscle group, this total-body bodyweight workout is perfect. It blends strength, mobility, and cardio to give you a balanced burn from head to toe. Great for home, travel, or days when you just want to move without dragging out equipment.

Complete 30–45 seconds per exercise, repeat for 3–4 rounds, and take breaks as needed.

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The Workout

1. Squat Pulse Jump

Warm up the legs and wake up the heart rate. Pulse at the bottom of your squat, then power up into a jump for a lower-body burn and a little cardio boost.

2. Squat Jump

A simple but powerful plyometric move that strengthens the quads, glutes, and calves while driving your heart rate up.

3. Push-Up

Classic upper-body strength. Keep your core tight and chest strong—modify to knees if needed.

4. Superwoman

Strengthen your low back, glutes, and posterior chain. Lift your arms and legs simultaneously, hold briefly, and lower with control.

5. Walk Out

A mobility + core combo. Hinge forward, walk your hands out to a plank, then walk them back in and stand tall.

6. 2 Jumping Jacks + 2 Rear Flys

A fun mix of cardio and posture work. After two jacks, hinge slightly and squeeze your shoulder blades together for two rear flys to target the upper back.

7. Crunches

Fire up the upper abs. Keep the movement controlled and avoid pulling on your neck.

8. X-Outs

A core crusher that engages the full midsection. Extend arms and legs out into an “X,” then lift into a crunch, bringing everything in toward center.

9. Reverse Lunge to Knee-to-Elbow

Finish strong with a balance + core move. Step back into a lunge, then drive the knee forward while rotating toward it for an oblique challenge.

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Why This Workout Works

No equipment needed — just bodyweight.

* Full-body focus — hits legs, arms, core, and back.

* Quick & efficient— perfect for busy days.

* Scalable — adjust time or rounds to fit your level.

Give it a try and feel the full-body burn! Let me know if you want a printable version or a warm-up/cool-down to pair with it. 💪🔥