Bodyweight Interval Pyramid Workout

Bodyweight Interval Pyramid Workout -- each time through the circuit, the interval length gets shorter and shorter. Each exercise ends with an isometric hold for added burn!

It doesn’t really matter how good or bad today’s workout is if I’m wearing these leggings … am I right or amirite?! Shopbop has long been one of my favorite sites for (window) shopping and my go-to for special occasion dresses, so it’s no surprise their activewear boutique is bananas. I’m beyond excited to be working with them, and for my first piece in our partnership, I couldn’t resist picking out these Kindai Frame Leggings from KORAL ACTIVEWEAR. The pattern, the mesh, the colors–they’re just too fun.

Ok back to the workout or whatever. It’s a great one to do at home, blah blah, interval timer, blah blah …

(But seriously, read on–it’s a good one!) 😉

Bodyweight Interval Pyramid Workout

Equipment I Used:

You’ll complete this circuit of exercises four times. Each exercise is made up of an interval of movement followed by a 15-second isometric hold (for example, jump squats and then holding a squat in stillness). Each time through the circuit, the interval of movement gets 15 seconds shorter. Here’s the breakdown:

  • Round 1: 60 seconds movement / 15 seconds isometric (for each exercise)
  • Round 2: 45 seconds movement / 15 seconds isometric (for each exercise)
  • Round 3: 30 seconds movement / 15 seconds isometric (for each exercise)
  • Round 4: 15 seconds movement / 15 seconds isometric (for each exercise)

Don’t rest between exercises, move from one right to the next. Once you’ve completed the circuit, rest for 30-60 seconds and then start back at the top (using shorter intervals). In total, this workout will take you just under 25 minutes. Bodyweight Interval Pyramid Workout -- each time through the circuit, the interval length gets shorter and shorter. Each exercise ends with an isometric hold for added burn!

Push Ups >> Low Push Up Hold

I’m doing push ups with my arms close to the body (triceps push ups, or the type you’d see in yoga) rather than hands wide apart because these are what I need to work on. This one killed me! For the 60-second and 45-second rounds, I did these modified on my knees and then for the shorter rounds I did them in a full plank position.

Start in a plank position with your hands stacked underneath your shoulders. From here, roll forward slightly onto your toes so that your hands are now a little further back, aligned with your ribs (this will allow you to bend elbows to 90 degrees). Keeping your elbows close to your body, lower down to a low push up position and then press through your hands to rise back up, straightening your arms.

For the hold, go to that low push up position, pull your belly button in towards your spine (this isn’t just for your arms—it’s a major core exercise!) and stay there.

Squat Jump >> Squat Hold

Feet about shoulder-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Bring your hands in front of you as you sink down. From there, explosively jump straight up, swinging your arms back behind you as you do. Land softly and sink right back into a squat, hands swinging forward.

For the hold, just sink right down to your lowest squat, weight in heels, abs engaged.

Bicycle Crunch Sit Ups >> Side Plank Hold (right)

Start laying on your back with your hands lightly behind your head, elbows bent out to the sides and chest open. Engage your abs, pulling your bellybutton down to the floor as you lift your legs off the ground about six inches to a hover. This is your starting position. From here, bend your right knee in towards your chest as you crunch your left elbow across to meet it, lifting your shoulders off the floor like a twisting sit-up. Your left leg should remain outstretched in a hover as you do this. Slowly return back to the starting position and continue, crunching in the same direction the entire time. The goal is to keep the legs off the ground the whole time, but if you need to modify, your left heel can quickly rest on the floor in between reps.

I’m not sure why I went with a side plank hold instead of just holding the bicycle crunch sit up at the top, but I did. Feel free to do either.

Bicycle Crunch Sit Ups >> Side Plank Hold (left)

Curtsy Lunge Hops >> Curtsy Lunge Hold (right)

Start standing with feet hip-width apart. From here, sink down into your curtsey lunge: right foot stays planted on the ground and as you bend that right knee, reach your left foot behind it as far to the right as you can until it hovers off the ground. To modify, plant the ball of your foot on the floor for stability instead. From this deep lunge position, you’re going to press up through the right foot, bringing the left knee up towards your chest as you hop straight up off your right foot. Make sure to engage your abs as you drive the knee up! Land softly on the right foot, immediately bending the knee and lowering into your next lunge.

For the hold, just stay still in that bottom low lunge position, balancing on your right foot while the left leg hovers (again, plat the left foot on the ground if you need to modify).

Curtsy Lunge Hops >> Curtsy Lunge Hold (left) Bodyweight Interval Pyramid Workout wearing KORAL ACTIVEWEAR leggings

WEARING | Kindai Frame Leggings from KORAL ACTIVEWEAR c/o shopbop // Nike sports bra & Colosseum tank c/o Kohl’s // Nike sneakers

Let’s end by talking about the friggin’ death rays I’m shooting out of my eyeballs with this intense stare. I think it’s just a bad picture but lord help me if that’s the face I naturally make while working out …death-ray-stare

Aaaand I’m done.



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  1. I am going to take this to the gym with me on Friday. I love the changes in interval times, i will let you know how it goes 🙂

  2. I love those leggings!! I really need to work out my push ups so thanks for this x

  3. Dude, thank you for consistently supplying me with workouts I can do when I wind up in hotels with “fitness centers” that consist of a treadmill, a stair-stepper, and MAYBE like a 3-function nautilus-type machine. I was in just this situation last weekend when I consulted my Pinterest board of “to-go” workouts; and I realized that 3/4 of the workouts are yours. You are the bomb. But get away from me with your fantastic, expensive fitness clothes that I cannot justify!

    • Haha I know, I know it’s not fair — I always feel like an asshole gushing over leggings that were given to me for free. But wooo I’m so glad you like the workouts (and thank you for sharing on Pinterest!!) 🙂

  4. Thanks so much for sharing. This is a nice addition to cardio. I’m always looking for ways to switch up my workouts.


  5. I love This workout (almost) as much as I love those pants!! Haha :-*

  6. Such a great body weight workout explanation, thanks for sharing such a nice workout with amazing pictures.

  7. Hi there from Germany,
    so I found this workout and did it immediatly with my colleague during our lunch break sports session. Really great! We are both beginners, but followed up the plan and finished sweatty but happy! Keep up with this, I like your blog!
    Do you do TRX as well? I need a good workout plan for that… 🙂

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