A 30-Minute, No-Gym Bodyweight Workout

by Greatist
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A 30-Minute, No-Gym Bodyweight Workout

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Ready to strengthen, stretch, and break a sweat? Here’s a 30-minute workout you can do anywhere–the park, the playground, hotel room or the living room floor–no weights or machines required!

This high-intensity bodyweight workout is a simple, effective way to work the whole body. From heart-pumping jump tucks to core-blasting mountain climbers, these moves will help build strength and boost metabolism with just body resistance alone.

If you give it a try, let us know what you think, and let us know what other types of workout posts you’d like to see in the future!

More links we love from our friends at Greatist:

The workout has been reviewed and approved by Greatist Experts Rob Sulaver and Kelvin Gary.

About the Author


Greatist helps you find what’s good for you. Not like “eat your vegetables, they’re good for you.” More like “here are some choices you can realistically make, stick with, and feel really good about.” Because in the end, you don’t have to choose between being happy and being healthy; they’re really the same thing.



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32 responses to “A 30-Minute, No-Gym Bodyweight Workout”

  1. Avatar mommabenefield says:

    Great when you’re low on time go a couple rounds of this and you’re good to go 🙂 Thanks!

  2. Avatar iwtbfcin3 says:

    Thank you for this great time saving workout I can do at home or while traveling.I will print it out and use it daily!

  3. Avatar FatGirl says:

    I like this! I can do this! Thanks!

  4. Avatar pearlmorning says:

    I like to save good workouts to my fitness Pinterest page but this won’t “pin”. Could you make it so it would?

  5. Avatar amybaby says:

    i wish you could get a description of each move, so i know if Im doing it right

  6. Avatar outsideobserver11 says:

    Curious how to calculate calories burned on a workout like this. Any idea?

  7. Avatar Jeet Chowhan says:

    The key
    to bodyweight exercise is mixing it up. Challenge yourself. If you’re not
    sore the next day, you didn’t work out hard enough.When you push yourself,
    you’ll be building muscle, increasing bone density, strengthening ligaments,
    and burning calories for up to 36 hours after your workoutWhen push-ups
    become too easy, switch to a different grip wide, narrow, or staggered hands
    or pause during the motion. Try one set on an incline, the next on a decline,
    and the next with one hand on a basketball. For all of the exercises below,
    aim for three sets of 10 reps unless noted otherwise. Time yourself and try
    to do them more quickly the next time around. If you can’t finish a set,
    complete it with the easier version.

    • Avatar HotCops says:

      Do you know how to calculate the number of calories this burns?

      • Avatar Катерина Докузова says:

        I think that you should just write “Calisthenics(pushups, sit-ups),virgorous effort” in your exercise diary in myfitnesspal,it shows me that it is 200cal for 30 min. I write it as calisthenics but I usually use light weights 2 kg.

  8. Avatar Samantha says:


  9. Avatar anna says:

    Thank you for sharing a useful post which save money and natural healthy fitness.

  10. Avatar HotCops says:

    Anyone know how to calculate the number of calories this burns?

  11. Avatar gpz500 says:

    Just did this workout and found it did leve me swetting buckets, but i guess you only get back the effor you put in 🙂

  12. Avatar baby mama says:

    What about pregnancy work outs. Lol

    • Avatar just joking says:

      um, that’s called just sit and be fat! Let others feed you. Heaven. Worry bout losing the weight when you give birth. Then cry in a corner. lol.

  13. Avatar Guest says:

    Bodyweight Tabata Workout #11

  14. Avatar Karlo Garcia says:

    This Body Weight Workout I admire because it is 30 minutes every day & can do anywhere 🙂

  15. Avatar Tom LF says:

    So is that 1a 3 times, followed by 1b 3 times, etc.?

    Or is it circuit style? 1a, 1b, 2a, 2b, … 3 times?

  16. Avatar laughingwater says:

    So what’s a superman? Didn’t find it on the YouTube tutorials.

  17. Avatar sherpeace says:

    What do the A’s have in common with the B’s?

  18. Avatar Greg Dahlen says:

    for a while now I’ve been pushing the masai diet. The Masai are a people in Kenya who are famous for living only on products from the cow: milk; beef; and blood that they extract from their cows without killing them. The Masai also follow an important rule: “If a man eats meat and drinks milk on the same day, he is a glutton.” Therefore every day, I, who follow the diet, have to choose whether it will be a milk day or a meat day (so far I haven’t found a source for blood.) While I like meat, I prefer milk, so basically I’ve been living on fluid milk products for the last six years. Most days I drink perhaps a gallon (3.5 liters) of some kind of milk, usually skim, and that’s all I eat or drink. Sometimes I have some cream, or half and half, or some other kind of milk: 1%, 2%, or whole. I have done very well on this diet, I am six feet, one inch and this morning weighed 151 pounds. On my last physical, my PCP told me I am in the top 3% of people my age healthwise, which I attribute to the diet (my PCP is very aware of my diet.) I believe this diet would be excellent for everyone, and am particularly interested to see if it might help people with various diseases, including biggies like cancer and AIDS, and have been pushing the medical establishment to test it. 
    When you lose weight you feel more like exercising

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