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30-Minute Bodyweight Workout

This No-Equipment, High-Intensity Workout Will Leave You in a Puddle of a Sweat

30-Minute Bodyweight Workout
Image Source: POPSUGAR Photography / Kathryna Hancock

If you can't get your hands on weights, cardio machines, or other fitness equipment, don't forgo the workout! You can still get in a kickass calorie-torching, muscle burning workout — using your body as the machine.

This 30-minute bodyweight workout involves plyo moves to burn calories and strength-training moves to tone and build muscle. Keep an eye on the clock, pump up some loud tunes, push yourself and have fun!

Directions: Do each exercise below for 40 seconds, then take a 20-second rest before moving onto the next exercise. Complete this circuit three times for a total of 30 minutes of work.

The Workout

Cross jacks
Plank bunny hops
Alternating forward lunges
Push-up and rotate
High-knee skips
Dolphin dive
Sumo squats
Spiderman plank

Descriptions for each move are below.

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