30 Minute Bodyweight Workout (Total Body)

30 Minute Bodyweight Workout - No equipment needed for this total body workout. Video included! #bodyweighttraining #bodyweightworkout #workout #workoutvideo

This 30 minute bodyweight workout uses the same structure as the quiet home workouts I’ve been posting over the last several months. The big difference is that we will be incorporating some jumping. There are ways to modify if you’d rather keep all the exercises low-impact.

30 Minute Bodyweight Workout

We’re breaking up this 30 minute bodyweight workout into three circuits. In each circuit, you’ll do four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating.

In circuits 1 & 3, we’ll alternate right and left, completing four sets total. Circuit 2 is not unilateral, so we’ll just do 3 sets. Rest for 60 seconds or as needed between circuits.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have a few guided warm ups:

30 Minute Bodyweight Workout - No equipment needed for this total body workout. Video included! #bodyweighttraining #bodyweightworkout #workout #workoutvideo

Workout Breakdown

Circuit 1

See 01:23 for a preview of the exercises and how to modify.

  • Squat to Knee Drive Torso Twist
  • Pivoting Narrow – Sumo Squat Pulse
  • Sumo Squat Hop
  • Get Up to Squat Jump

Circuit 2

See 12:29 for a preview of the exercises and how to modify.

  • Bird Dog in Bear Plank
  • Marching Plank
  • Burpees
  • Squat Pulse – Hop – Jump

Circuit 3

See 20:34 for a preview of the exercises and how to modify.

  • Kneeling Side Plank Hip Lift
  • Side Plank Leg Sweep – Crunch
  • Low – High Crunch
  • Bicycle Crunch

Similar Workouts

If you enjoyed this 30 minute bodyweight workout, check out these similar workouts:

xo Nicole

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