With a pyramid structure, you’ll go through a sequence of exercises doing a given number of reps for each, and then the next time through will reduce the rep number. You’ll continue reducing the reps until you’re down to zero. Pyramid workouts are also commonly referred to as ladder workouts and countdown workouts. In addition to applying this structure to rep number, you can also do it with with time or the number of exercises. For example, each set of an interval workout, the time spent on an exercise gets shorter and shorter.
Pyramid workouts are sorted chronologically with the newest first. Be sure to subscribe to my YouTube channel so you never miss a workout!
Click on an image to see full workout tutorial.
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- Total Body Pyramid Workout
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- Core Pyramid Workout
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- Upper Body Pyramid Workout
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- Lower Body Pyramid Workout (15 Mins)
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- 5-Minute Bodyweight Pyramid Workout
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- Superset Pyramid Time Challenge Workout (Week 5)
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- Superset Pyramid Time Challenge (Week 4)
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- Superset Pyramid Time Challenge (Week 3)
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- Superset Pyramid Workout Time Challenge (Week 2) – Slider Exercises
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- Superset Pyramid Time Challenge (Week 1)
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- Superset Pyramids Workout
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- Stair Pyramid Workout
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- Bodyweight Pyramid Workout Targeting the Obliques
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- 20-Minute Weighted Core Workout
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- Rowing & Burpees Pyramid Workout
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- 21-Min Bodyweight Workout
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- No-Slam Sandbag Pyramid Workout
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- Hill Pyramid Workout with Strength Training Tabatas
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- Bodyweight Interval Pyramid Workout
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- Kettlebell Superset Pyramid Workout
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- Bodyweight Pyramid Workout with Sprints
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- Bodyweight Superset Pyramid Workout
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- Legs & Butt Stacked Circuit Workout
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- Core Stacked Circuit Workout
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- Upper Body Stacked Circuit Workout
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- Rowing Pyramid Workout with Bodyweight Exercises
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- “Ups” Pyramid Workout with Cardio Intervals on the Treadmill
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- Bodyweight Movement Pyramid Workout
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- Mini Superset Pyramids Workout
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- 25-Minute Bodyweight Interval Pyramid Workout
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- Quick Kettlebell Ladder
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- Burpee Breakdown AMRAP Pyramid Workout
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- Medicine Ball Pyramid Workout
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- Boot Camp Pyramid Workout
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- Double Ladder Workout
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- Kettlebell Pyramid Workout
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- 40-Minute Pyramid Workout
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- Workout Mashup
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- Body Weight Pyramid Workout
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- Ab Pyramid Workout
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- Full-Body Pyramid Workout
Best Pyramid Workouts
Not sure where to start? Below you’ll find the most popular pyramid workouts from the above gallery.
- Upper Body Pyramid Workout – In this pyramid structure, you add on an exercise every round. So exercise 1, rest, exercises 1 + 2, rest … and so on up to 6. If you like the structure, I also have lower body, core and total body.
- 20-Min Weighted Core Workout – Phew is this a tough one! We’ll use a time pyramid for this structure. You do each exercise for 60 seconds, then just 40, then 20.
- Superset Pyramid Time Challenge – This is a rep pyramid. You’ll do 10 reps of each exercise, then 9 … down to 1 as quickly as you can. This one uses slider exercises.
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Don’t see what you’re looking for? Leave a comment below with your workout request! I’m constantly putting together new workouts and love input from my readers.
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