Ready to strengthen, stretch, and break a sweat? This high-intensity bodyweight workout is a simple, effective way to work your whole body—without any machinery or extra equipment.
From heart-pumping jump tucks to core-blasting mountain climbers, these superset moves will help build strength and boost metabolism with just body resistance alone.
So take this workout to the park, the playground, or the living room floor—there’s no excuse to skip a workout again!
Perform 3 rounds of 12 to 15 repetitions of the following supersets, resting 0 to 30 seconds in between.
1A. Tuck Jump
Standing with the knees slightly bent, jump up as high as possible (pretend Ryan Gosling is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!
There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!
Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Lift your arms straight up until parallel to the ground. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.
2B. Mountain Climbers
Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.
3A. Tricep Dip
Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.
3B. Glute Bridge
Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.
4A. Plank Jack
Get into “up” part of push-up position with hands directly under shoulders, body straight from head to heels. Engage core and bend elbows (keep them in toward body) to lower body toward floor. Straighten arms; at same time, quickly jump feet forward to outside of hands; jump back to previous position.
Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional.