Bodyweight Burn: Full-Body Workout You Can Do Anywhere

If you're a beginner looking to dip your toe into the world of fitness before you invest in any equipment, then this one's for you.

This bodyweight full-body workout is designed to challenge every major muscle group, elevate your heart rate, and leave you feeling strong and energised.

The Full-Body Bodyweight Burn

Warm-Up (3–5 minutes)

Get your blood flowing with:

• Jumping jacks – 1 minute

• Arm circles – 30 seconds each direction

• High knees – 1 minute

• Dynamic lunges – 1 minute

Circuit (Repeat 3–4 rounds)

Perform each exercise for 40 seconds with 20 seconds rest between moves. Rest 1–2 minutes between rounds.

1. Push-Ups – Classic move for chest, shoulders, and triceps. Modify by dropping to your knees if needed.

2. Squat Jumps – Explosive lower-body burn. Land softly to protect your joints.

3. Plank to Shoulder Tap – Core stabilizer with an added balance challenge.

4. Reverse Lunges – Works quads, glutes, and hamstrings. Alternate legs.

5. Mountain Climbers – Core and cardio in one dynamic move.

6. Glute Bridges – Squeeze at the top to activate your glutes.

7. Burpees – Full-body conditioning finisher. Modify by skipping the push-up or jump if needed.

Cool Down (3–5 minutes)

End with some stretching to improve recovery and flexibility:

• Forward fold stretch

• Cat-cow for spine mobility

• Quad stretch (standing or lying)

• Child’s pose

Pro Tips for Success

• Pace yourself: Focus on form before speed.

• Progression: Add more rounds, increase time, or reduce rest as you get stronger.

• Consistency: Aim for 3–4 sessions per week for best results.

Final Thoughts

With just a bit of space and determination, you can torch calories, strengthen your body, and build endurance anywhere, anytime.