Workout Details

  • Duration: 8 Minutes
  • Calorie Burn: 64-96
  • Difficulty: 4/5
  • Equipment: Dumbbell, Kettlebell
  • Training Type: Strength Training
Body Focus Total Body

Fitness Blender's Caveman Workout


This Caveman Workout is dedicated to all of those people out there that think they can’t get a good workout in because they don’t have the right equipment. After hiking to where we were going to film this routine, I scouted around and found a rock of suitable size and weight and started into this workout. Now if your excuse is that you are not in the great outdoors and a rock is not accessible, then replace it with a phone book, water bottle, sack of oranges, bag of flower, or box of cookies; which you will be throwing away after the workout because that type of thing should not be in your house anyway!

This is a nice short routine which also takes away the excuse that you don’t have the time to workout. If you have the time to hit snooze on your alarm in the morning then you have the time for this routine. And how would your time be better used; sleeping for an extra 10-15 minutes that wont help you to feel any more rested anyway, or working out, increasing your metabolism and releasing a whole slue of good hormones and endorphins that make you feel better about yourself?

Now that you don’t have any more excuses lets get on with what this routine will do for you. We have designed this workout to target the core and upper body with some exercises including lower body muscles as well. We have evenly mixed exercises that require additional weight in with exercises that are only bodyweight driven, to give you an easy opportunity to increase or decrease the difficulty level of the overall routine by simply increasing or decreasing the amount of weight you use with the weight bearing exercises.

Though this workout is short, if you push yourself you can easily burn 8-12 calories per minute (64-96 Total Calories). Though this may not seem like a lot, doing this routine in conjunction with our other short workout routines can add up to serious calorie deficits and help anyone lose weight and keep it off.

The following is a direct transcript of the routine performed in the video above.

Fitness Blender’s Caveman Workout
Try and move from exercise to exercise as quickly as possible, being sure to use a weight that is challenging but not past your level of ability.

Independent Short Warm Up
(Recommended 3 minutes minimum)

20 Staggered-Hand Push Up (10 Reps Each Side) – In a traditional push up position place one hand back by hips/waist with fingers facing down towards your toes. Switch hand placement half way through to do 20 reps total.

Bent-Over Ventral Raise (20 Reps) – Keeping legs straight, bend over and with a flat back raise your weighted object so that it comes up level with the angle of your back.

Single Arm Pullover (10 Reps Each Side) – Lie flat on your back, weighted object in one hand, arm outstretched above your head. Bring the weight straight up to hover directly over that should joint before lowering back to the ground above your head. Do 10 repetitions on each side.

Single Arm Swing (20 Reps Each Side) – Similar to the motion you would do with a kettlebell (use one if you’ve got it), do a shallow squat and use the momentum from your legs pushing back up to swing your weight to roughly shoulder height. Start with a low weight until you get used to this motion.

Mt. Burpee (10 Reps) – 5 Traditional Mountain Climber Steps (from the full push up position, jump one foot at a time between planted hands), broken up by one Burpee (jumping straight up before going straight back down into that push up plank). Make it harder by jumping up with force.

Side Plank Toe Touch (10 Reps Each Side) – Go into a full Side Plank (bodyweight in stacked feet and one hand) and lift the top leg away from the bottom, and towards your head; reach down and tap your toe. Do 10 repetitions on each side.

Independent Short Cool Down and Stretch (5 minutes minimum)