This no-equipment bodyweight strength workout can be done anytime, anywhere. No equipment needed. This is perfect for traveling or at at-home when you don’t have time for the gym. You’ll be working through a circuit of descending reps of air squats, push-ups, sit-ups and lunges with a set of 15 burpees between each round.

Workout Details

Start with 20 reps each of air squats, sit-ups, push-ups and reverse lunges then do 15 burpees as fast as possible. Rest 60 seconds. Next, do 16 reps of each exercise and then 15 burpees, rest for 1 minute, then 12 reps of each and 15 burpees and so on, until the final round where you’ll do 4 final reps of each before finishing with one last set of burpees.

This workout is designed to be done as fast as possible (while maintaining good form). You get 1-minute rest between rounds so really push yourself on the pace. Don’t hold back, go for it! You How fast can you complete it?

  • 20 – 16 – 12 – 8 – 4 of air squats, push-ups, reverse lunges, sit-ups
  • 15 burpees as fast as possible
  • 60 seconds rest

This is a great finisher to add to the end of a strength training workout.

Add a Challenge

To increase the challenge, try one of these workout boosters:

  • Jump squats instead of air squats.
  • Jumping lunges instead of reverse lunges.
  • Add a 60-second plank between rounds.
  • Add weight to the squats and reverse lunges by using a barbell or holding a dumbbell or kettlebell in the goblet position.
  • Add weight to the sit-ups by holding a weight plate or medicine ball.
  • Add an extra round by starting with 24 reps each instead of 20.

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