A Quick At-Home Bodyweight Workout With Burpees

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We’ve got good news: Even if you just can’t get to the gym, you can still get in a great workout at home without any fancy equipment. The next time you want to get a quick workout at home, try one of these quick bodyweight workouts to help you build muscle, slash fat and get great cardio in your own living room.

You’ll finish this circuit workout in less than 20 minutes. This is the third of three workouts this month — if you missed the first one or second one, look no further.


Save and log this workout via Workout Routines in the MyFitnessPal app!

CIRCUIT 1

PERFORM THIS CIRCUIT 5 TIMES WITH NO REST

FEET-ELEVATED PUSHUPS

The move: Perform a regular pushup with your feet on a small box, bench or chair.
15 reps, 30 seconds

HIP/THIGH EXTENSION

The move: Lie on the ground with your knees bent and your feet flat on the floor. Extend one leg straight out and hold it there. Drive through your heel and squeeze your glutes to push your hips up. Repeat. Do not use your lower back as you pull yourself up.
15 reps each side, 30 seconds

CIRCUIT 2

PERFORM THIS CIRCUIT 4 TIMES WITH NO REST

SINGLE-LEG BOX SQUATS

The move: Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
10 reps each, 30-second rest

LATERAL SQUAT

The move: Start with a very wide stance and your feet pointing straight ahead. Sit back onto one hip with your knee over your ankle. Repeat on the other side.
10 reps each, 30-second rest

ALTERNATING SIDE PLANK

The move: Lie on your side and place your forearm on the ground perpendicular to your body. Keep your body straight, your glutes squeezed and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.
8 reps on each side, 30-second rest

CIRCUIT 3

PERFORM THIS CIRCUIT 4 TIMES WITH NO REST

BURPEES

The move: Start in a pushup position. Do one pushup and, as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you land, put your hands on the ground and kick your legs behind to return to pushup position. Repeat as fast as you can.
10 reps, 30-seconds rest

READ MORE > A Quick At-Home Bodyweight Workout With Plank Walks
READ MORE > A Quick At-Home Bodyweight Workout With Squat Jumps

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