Interval Based Bodyweight Conditioning Workout You Can Do Anywhere

Google Sheet Workout Export

By Luka Hocevar

Experience Intermediate (2-3 years)
Time 13 minutes/day
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Average Exertion
Average Cardio Intensity

This is a very simple yet very effective Interval Based Bodyweight Workout. You can do this anywhere, and anytime. This workout is very effective for fat loss. Execute the exercises as quick as you can.

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Google Sheet Workout Export

Round 1: 30 seconds work, 30 seconds rest

Round 2: 20 seconds of work, 40 seconds of rest

Round 3: 15 seconds of work, 45 seconds of rest

Round 4: 50 seconds of work, 10 seconds of rest

SO, the less work there is, the higher intensity there must be. If you're only doing 15 seconds of work you gotta be pushing the intensity like crazy. On the last round, it's a burner, it's a 50 second set and the although the intensity is going to be naturally lower, I want you to bust your ass and finish STRONG! It's gonna burn but it's gonna be gooooooood!


Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Lateral Shuffle
4 rounds50s0s
1B.Mountain Climber
4 rounds50s0s
1C.High Knee Run
4 rounds50s0s
1D.Bear Crawl

See Exercise Notes

4 rounds50s0s
1E.Ice Skater
4 rounds50s60s

Date Created: 2/23/2021, UTC

Last Updated: 2/23/2021, UTC

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