The 30-Minute Anywhere Bodyweight Workout

Fitness: Workouts

By: // November 19, 2014

Time to go to the gym! Pack a change of clothes, check. Find the right shoes, check. Fill up a water bottle, check. Throw in a post-workout snack, check. Maybe a comb and a little powder in case I stop at Target, check. Okay, I’m exhausted and I haven’t even left my house. Good news. There truly is no more need for a gym or fitness center. Don’t get me wrong – they are great places to workout, find a new energy, and socialize with others. But if you are time crunched, pocket-book crunched, or just not interested in wasting the time to drive somewhere to get your workout in, here is the solution for you. The gives you strength and cardio all in 30 minutes and all with just you and your own bodyweight.

Take this to the park, to your hotel room or just in your own home. There are no excuses to miss your workout with this awesome fat-burning, strength-building routine!

Here’s how it works!

  • Exercises are paired up. There are two per set. Perform each for 12-15 reps.
  • Rest for 30 seconds, then move on to the next pair.
  • Once you finish all of them, go back to the top and repeat! It’s as simple as that!

 PAIR A: Basic Squat + Squat Jumps

Chris Freytag demonstrating a Basic Squat

A) Stand tall with your feet hip distance apart. Your hips, knees, and toes should all be facing forward.

B) Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.

Perform 12 reps and go immediately into Squat Jumps.

Chris Freytag Demonstrating Squat Jumps

A) Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.

B) Jump straight up and swing arms overhead. Return to squat.

Perform 12 Squat Jumps.  Rest 30 seconds and move to the next pair.

PAIR B: Dive Bomber Push-Up + Burpee

Chris Freytag Demonstrating a Dive Bomber push up

A) Begin with your hands and feet shoulder-width apart, and your hips raised so that your body forms an inverted V.

B) Keeping your shoulder lowered away from your ears, bring your chest forward between your hands as you bend your arms.

C) Continue to glide through as you straighten your arms and bring your chest up. Your hips will now be hovering just above the floor. To finish the push-up, reverse the glide, raising your hips back up.

Perform 12 reps and go directly into Burpees with no break.

Chris Freytag demonstrating a burpee

A) Start in a plank position with arms and legs long, hands shoulder distance apart.

B) Walk or jump both feet between your hands coming into a low squat. Jump straight up as high as possible, land, and come back to your plank position.

Perform 12 burpees. Rest 30 seconds then move on to next pair.

PAIR C: Side Lunge + Skaters

Chris Freytag demonstrating a side lunge

A) Start standing with legs slightly wider than shoulder distance apart and toes pointed forward.

B) Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Then switch sides.

Perform 12 per side and go directly into skaters with no rest.

Chris Freytag demonstrating skaters

A) Start with your legs slightly wider than shoulder distance apart and arms at the sides.

B) Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.

C) Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

Perform 12 per side (a total of 24).  Rest for 30 seconds then move to the next pair.

PAIR D:   Tricep Dip + Crab Walk

Chris Freytag demonstrating a tricep dip

A) Start seated with knees bent and feet on the floor. Place hands directly under the shoulders with finger facing your feet, and lift hips to a hover.

B) Bend elbow straight back and use your triceps to press back up.

Perform 12 dips and go directly into crab walks with no rest.

Chris Freytag demonstrating a crab crawl


A) Begin by sitting on the floor with your feet hip distance apart in front of you.  Bring your arms behind you with your hands flat on the floor.  Raise yourself off the floor.

B) Begin crawling forward by moving your left hand, followed by your right foot and then your right hand followed by your left foot.

Walk forward and back for 30 seconds. Rest for 30 seconds and then move on to the next pair.

PAIR E: Glute Bridge + Bend Extend Ab Tuck


Chris Freytag demonstrating a glute bridge

A) Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees.

B) Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold and squeeze a few seconds and return to mat with control.

Perform 12-15 reps and go directly to the Bend Extend Ab Tuck with no break.


Chris Freytag demonstrating bend extend ab tuck

A) Start seated on mat with arms behind you and fingers facing your back. Sit back on your hands and lift up your feet off the mat keeping the knees bent.

B) Keep abs tight and press your legs out long coming back onto forearms. You should feel your lower abdominals working, then push yourself back up and pull your knees in to return to your starting position.

Open and close 12-15 times.  

YOU DID IT! Now take a short breather, get a sip of water, and go back to the top to begin again.

PS: Wearing my favorite Chaturanga Capris from Athleta!

READ THIS NEXT: 5 Anytime Bodyweight Exercises

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1 Comment

on July 29, 2015 at 8:40 AM Reply

Love some of your work out i have multiple sclerosis so got to go slow but kerp it up .....

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