High Intensity Bodyweight Workout

This is a bodyweight workout which improves strength and endurance and that can be done anywhere. Because of the high intensity, it is very effective in promoting weight loss and fat loss as well. You don’t need any training material or exercise equipment for workout.

The exercises are:

20 push ups

How to pushup








Place your hands on the floor directly under your shoulders and your toes on the floor. Your body is completely straight and your elbows are extended. Lower your body by bending your elbows slightly outward until you almost touch the floor with your chest and push yourself up by extending your elbows.

Variation: If a true push up is too heavy, you can also do a push up by leaning on your knees instead of your toes. Your body must remain straight however.

20 Bodyweight Squats

How to bodyweight squat












Stand up straight with your feet slightly wider than your hips. Lower your body by bending your knees and leaning slightly forward until your upper leg is almost parallel or parallel to the floor. Maintain a slightly arched lower back during the movement. And raise your body by extending your knees.

20 second Plank

How to Plank














Place your forearms on the floor with your elbows directly underneath your shoulders and lean on your toes. Your body is completely straight. Maintain this position for 20 seconds.

2x 20 second Side Plank

How to Side Plank














Place one forearm on the floor directly underneath your shoulder. Lean on the side of your foot and keep your body completely straight. Repeat for the other side.

20 Lunges (10 for each leg)

How to lunge












Make a large step forward so you have one foot in front of your body and one behind your body. Make sure the front knee is directly above your foot and lower your body until the other knee almost touches the floor and raise your body again. Alternate sides.


20 Bend and Thrusts

How to bend and thrust








Stand up straight with your feet directly underneath your hips. Place your hands on the floor just in front of your feet, lean on your hands and kick your legs backward and end in a push up position. Place your feet just behind your hands again by jumping back and stand up again.


This is a single round. When you get fitter and stronger you can do multiple rounds for better results.

See also: 

-Bootcamp: What Is It And Why Should I Do It?