The Bodyweight Blast

Intro

This bodyweight workout plan is ideal for boosting strength, endurance, and flexibility with minimal equipment, making it perfect for home or travel. With exercises that target the entire body, it helps improve muscle tone, core stability, and cardiovascular health in just 20 minutes. 

The beginner routine focuses on fundamental movements to build a strong foundation, while the intermediate workout incorporates more challenging variations for increased intensity and engagement. Starting with a mobility warm-up to prep joints and muscles, this plan offers a complete workout that maximises functional strength and fitness using just body weight, finishing with a recovery-focused stretch.

Safety

Begin the workout with a thorough warm-up to prepare your muscles and joints, reducing the risk of injury. Focus on form over speed; moving through exercises slowly and with control is key to avoiding strain. If you feel pain or discomfort beyond typical muscle fatigue, stop immediately and adjust the movement. 

Proper breathing helps with stability and control, so exhale during the exertion phase (like pushing up in a push-up) and inhale during the return. For beginners, modifications such as knee push-ups or assisted squats are recommended until you build more strength and stability.

Stay hydrated and rest between rounds to maintain good form throughout. Ensure your workout area is clear and has a non-slip surface to prevent accidents. Finish the session with a cool-down and stretching to reduce muscle tightness and support recovery. Listening to your body, using modifications, and following proper technique will keep your workout both safe and effective.

Mobility-Focused Warm-Up (for Both Levels)

Duration: ~5 minutes

1. Arm Circles – 30 seconds each direction

• Loosen up shoulders with small to large circles.

2. Hip Circles – 10 reps each direction

• Stand with hands on hips and make large circles with hips to open up hip joints.

3. Cat-Cow Stretch – 10 reps

• On all fours, alternate between arching the back up (cat) and dropping it down (cow) to warm up the spine.

4. World’s Greatest Stretch – 5 reps per side

• Step into a deep lunge, place one hand down, and reach the other arm up to twist toward the front knee.

5. Bodyweight Squats – 10 reps

• Squat down slowly to warm up the legs and hips.

Workout

Beginner Level Workout

Duration: 20 minutes

Structure: 4 rounds of the following exercises; perform each for 40 seconds with 20 seconds rest in between. Rest 1 minute between rounds.

1. Bodyweight Squat

• Form: Stand with feet shoulder-width apart, squat down keeping your chest up, then stand back up.
• Target Muscles: Quads, glutes, core.

2. Push-Ups

• Form: Start in a plank position, lower yourself down by bending elbows, then push back up. Do knee push-ups if needed.
• Target Muscles: Chest, triceps, core.

3. Glute Bridge

• Form: Lie on your back with knees bent, lift hips up by squeezing glutes, then lower back down.
• Target Muscles: Glutes, hamstrings, lower back.

4. Plank Shoulder Taps

• Form: Hold a high plank position, tap one shoulder with the opposite hand, then switch.
• Target Muscles: Shoulders, core.

5. Reverse Lunges

• Form: Step back with one foot, lower into a lunge, then return to standing. Alternate legs.
• Target Muscles: Quads, glutes, core.

6. Mountain Climbers

• Form: In a plank position, alternate bringing knees toward chest in a running motion.
• Target Muscles: Core, shoulders, hip flexors.

Intermediate Level Workout

Duration: 20 minutes

Structure: 4 rounds of the following exercises; perform each for 45 seconds with 15 seconds rest in between. Rest 1 minute between rounds.

1. Pistol Squat Progression (Assisted or Single-Leg Squat to Box/Chair)

• Form: Lower down on one leg, using a box or chair for support if needed. Alternate legs.
• Target Muscles: Quads, glutes, core.

2. Push-Up to T-Pose

• Form: Perform a push-up, then rotate to a side plank, raising one arm to the ceiling. Alternate sides.
• Target Muscles: Chest, triceps, core, shoulders.

3. Bulgarian Split Squat (Right Side)

• Form: Place one foot on an elevated surface behind you, lower into a lunge, then stand back up.
• Target Muscles: Quads, glutes, core.

4. Bulgarian Split Squat (Left Side)

5. Burpees

• Form: Start standing, squat down, jump back into a plank, do a push-up, jump feet forward, then jump up.
• Target Muscles: Full body, cardio.

6. Bicycle Crunches

• Form: Lie on your back, bring opposite knee to opposite elbow, and alternate sides in a pedalling motion.
• Target Muscles: Core, obliques.

7. Skater Jumps

• Form: Leap side to side in a skating motion, landing softly and balancing on one leg.
• Target Muscles: Glutes, quads, core.

8. Inchworms

• Form: From standing, bend down and walk hands forward into a plank, perform a push-up (optional), then walk hands back.
• Target Muscles: Shoulders, core, hamstrings.

Cool Down / Stretch (for Both Levels)

Duration: ~5 minutes

Focus on stretching the major muscle groups used in the workout.

1. Standing Forward Fold – 30 seconds

• Loosen up the lower back and hamstrings by letting arms hang toward the floor.

2. Chest Stretch – 30 seconds per side

• Stand facing a wall, place one arm on the wall, and twist gently to stretch the chest and shoulder.

3. Child’s Pose – 30 seconds

• Sit back onto your heels, reach arms forward, and relax for a lower back and shoulder stretch.

4. Seated Figure-Four Stretch – 30 seconds per side

• Cross one ankle over the opposite knee and lean forward slightly to stretch the glutes and outer hips.

5. Cobra Stretch – 30 seconds

• Lie on your stomach, press through your hands, and lift your chest up to stretch the abs and spine.

Conclusion

These bodyweight workouts are effective for building strength, stability, and cardiovascular endurance without equipment. Beginners can focus on form, while intermediates can push for higher reps and better control. This flexibility allows gradual progression toward more challenging movements. Enjoy!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.