Sometimes, we just need a simple and quick strength training workout routine. That’s when bodyweight exercise programs come in. This circuit is guaranteed to give you both strength training and cardio benefits, while scorching your metabolism into fat burning mode. You’ll be huffing and puffing, but this one is over in just 15 minutes. Are you daring enough to try out this strength training home workout?
Bare Essentials Bodyweight Strength Training Circuit
Repeat 3x, no rest between exercises, 1 minute rest at the end of each circuit:
- Bodyweight squats – 1 minute
- Pushup variation according to skill level – 30 seconds
- Front plank – 30 seconds
- Walking lunges w/ or w/o DB’s, KB’s or sandbags, (etc.) – 30 sec./leg
- Mixed grip pullups (either vertical or horizontal) – 30 seconds on the bar, no letting go
- Choice of Mountain Climbers or Bear Walk 30 seconds
- Rest 1 minute
Notes: For the timed sets, you don’t need to be repping out during the entire time. If you fatigue before the time period ends, rest and catch your breath, then try to squeeze some final reps in before the end. All of the exercises can and should be modified to fit your current conditioning level. If you like this quick strength training workout routine, let me know and I’ll keep them coming in the future.
To your health and success,
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John Sifferman, NSCA-CPT
what are mountain climbers? i assume bear walk is walking on all fours with my butt in the air?
Yes, bear walking is kindof like crawling on your hands and feet with your butt up in the air.
Mountain climbers – place your hands in a pushup position on the ground in front of you, at about shoulder width apart. Place one foot extended out behind you (like a pushup position, only using one leg). The other leg should be bent at the knee, with your thigh up near your belly.
This is the start position, with your hands planted and your feet straddled. To execute the movement, kip your rear foot up to your belly, and your “lead” foot backwards (essentially switching positions). This should be repeated for reps – anywhere from 10-50 is good depending on your goals.
are there any exercises that I can substitute for the pull ups, I don’t have a pull up bar, just until I can scrounge enough money to get one.
Hi Matt,
Do purchase the pullup bar – probably the best home gym equipment you can purchase. Also, while there may not be a pullup bar, specifically, nearby – there may be a tree branch, a tall deck, a swing set, or roof rafters that can be used instead. It’s always a good idea just to take a look around and see what can be used – you may be surprised.
There are plenty of exercises you can substitute, but it should largely depend on your goals. Bodyweight rows can be performed on the edge of a sturdy table, or even two sturdy chairs. This would be my first general recommendation, but there are others:
1. dumbbell rows
2. barbell rows
3. odd object rows, such as with sandbags, bands, or stones.
It really depends on what you have available to you.
Thanks for the note, Matt.
This workout is great! Do you have any other workouts you’d be willing to post? Thank you very much!
Thanks Connie! See here for some more: https://physicalliving.com/resources/sample-training-programs/
And there are many others if you search around the archives.
Hi, John :)! I’m a regular visitor of your webbysite, and just wanted to THANK YOU for sharing this bodyweight workout (and your other workouts) online. I come back to it every now and then, and frequently come back to view your other workout routines as well (I have the “Bodyweight Functional Leg Training” open in another tab as I type this comment ;)). So, yeah, man, just wanted to thank you for all these useful content, and your website :D!!!
Anyhoo, I spend a lot of time in front of a computer (work and other stuff), so I try to squeeze in whatever physical movements I can every chance I get. I think I do 20-30 air squats every time I go to the rest room, and walk and squat when I get the chance, LOL! Physically moving makes me feel great and makes me feel connected to my body, and “very human” (as odd as that sounds).
More power to you, sir, and continue spreading the word on fun physical living and rejuvenating movements & exercises :D!