Bodyweight Intervals – No Equipment Needed

by Addie Kelzer

This mix of exercises makes for a great cardio workout and strength training using nothing but your own body weight! This interval incorporates complete rest.

Warmup: Jumping Jacks, Walking Lunges, Inchworm (3x 30 sec each)

Time

Lunge Jumps

45 sec

Rest

45 sec

Pushups

45 sec

Rest

45 sec

Side Plank (Do both sides)

45 sec

Rest

45 sec

Groiners

45 sec

Rest

45 sec

Double Leg or Single Leg Killers (Do both sides)

45 sec

Rest

45 sec

Slow Bicycle Abs

45 sec

Rest

45 sec

Squat Jumps

45 sec

Rest

45 sec

Plank to Downdog (Lift hips, lower to plank)

45 sec

Rest

45 sec

Repeat 1x

Cooldown: Stretch calves, hamstrings and quads.

 

Not sure what some of these exercises are? Want cardio intervals tailored just to you and your needs? Schedule your free 90 minute consultation.

Addie Kelzer is a certified personal trainer and nutrition consultant. She believes that by making fitness and good food practical, her clients will hold the power to positively change their health and the health of those closest to them.

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