Workout Details

  • Duration: 25 Minutes
  • Calorie Burn: 175-260
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Strength Training, Toning
Body Focus Total Body

Bodyweight Workout Routine - Nonstop Total Body Workout

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This is a fast paced workout, a great option for people who want to hit all major muscle groups in a short period of time. There is very little transition time between exercises, which keeps your heart rate high and makes this routine a bit of a cardiovascular challenge, as well as a toning regime.

There are ten repetitions of each exercise; listen for the verbal cue of what exercise you will switch to next (you will also see the name of the next exercise pop up on the screen on the last repetition of each exercise).

The entire routine is broken up into two segments, one focuses primarily on the upper body and abdominals, and the other targets the lower body. You will do the entire thing three times through, for a total workout time of about 25 minutes.

The number of calories you burn doing this routine will depend on your gender, body composition, existing fitness level, exertion intensity, bodyweight, and more.

Aside from calories burned, you also end up doing exercises that help to tone a large number of muscle groups. While the main focuses of this workout are the arms, glutes, and abs, there are plenty of other supporting muscles that are engaged when you use this home workout video.

For example, inner and outer thighs, shoulders, obliques, lower back, calves, rhomboids, and hip flexors (just to name a few) are all called upon to execute these motions.

This routine incorporates toning moves, the effort of large muscle groups (which in turn burns a significant number of calories), and even balance exercises, making it a well rounded option for when you are trying to fit in a bit of physical activity in a limited amount of time.

Though one or two of the exercises in this routine uses dumbbells, you certainly do not need them in order to do this workout video.

If you don’t have immediate access to hand weights of any sort, you could also use resistance bands, bottles of water, or cans of soup.

Otherwise the only thing that you are going to need is something forgiving to do the floor exercises on, preferably a thick exercise mat.

If any of these exercises are too challenging, look through our exercise library in order to find an easier modification – many of the movements have varying levels of difficulty. Your top priority should always be form; never sacrifice proper form of an exercise in order to do a harder level or number of repetitions as this can result in injury or reduced effectiveness of the movement.

In fact, if you cannot complete the ten repetitions of any given set, you can just reduce the number of reps (i.e. doing only 7/10 reps of each movement).