This simple eight-move bodyweight workout is designed for exactly those moments. It trains your entire body using nothing but your own weight, takes less than 30 minutes, and can be done pretty much anywhere you’ve got enough space to move. No equipment, no excuses, and no complicated set-ups.
Why bodyweight workouts still work
Bodyweight training often gets underestimated, but when it’s structured properly, it can be just as effective as lifting weights. By combining strength-based movements with slightly faster, heart-rate-raising exercises, you build muscle, improve mobility, and get a decent cardiovascular hit at the same time.
This routine targets all the major muscle groups: legs, glutes, core, chest, shoulders and arms. It’s ideal if you’re short on time, travelling, or simply not in the mood to navigate a busy gym floor.
How the workout is structured
The workout is based on performing each exercise for a set number of repetitions and repeating them for multiple rounds. The key is to keep rest periods tight enough that it feels challenging, but not so short that your technique falls apart. Quality always beats rushing through sloppy reps.
If the full volume looks intimidating, don’t worry. You can scale it back to two or three rounds and still get a very effective session.
The eight exercises
1. Good morning to toe cross taps
A brilliant movement for warming up the posterior chain. This exercise targets your hamstrings, glutes and lower back while also improving balance and coordination.
2. Pike push-ups
These focus on the shoulders and upper chest, with the core working hard to keep your body stable. Think of it as a bodyweight version of an overhead press.
3. Pop squats
A more dynamic squat variation that raises your heart rate while hitting the quads and glutes. Expect your legs to start burning fairly quickly.
4. Wide push-ups
By taking your hands wider, you shift more emphasis onto the chest while still working the shoulders and triceps.
5. Side plank rotations
This move challenges your obliques and deep core muscles while also improving shoulder stability.
6. Bodyweight hip thrusts
A glute-focused exercise that’s surprisingly effective without added weight. Slow these down and really squeeze at the top.
7. Jump squats
These add a plyometric element to the workout, building power in the legs and giving you a strong cardio boost.
8. Push-back push-ups
A tough finisher that combines a push-up with a backward shift, increasing time under tension for the upper body.
A simple way to run the session
One effective approach is to complete the first two exercises on their own for all rounds, then pair the remaining movements into supersets. Finish with the jump squats and push-back push-ups as a short but spicy finisher.
Rest for 30–60 seconds between rounds if you’re newer to training. If you’re more experienced, aim for 15–30 seconds, particularly during the supersets.
Easier options if you need them
If pike push-ups or push-back push-ups feel a bit savage, elevate your hands on a sofa or bench, or drop to your knees. For jump squats, swap them for regular bodyweight squats to keep things low impact. The goal is to move well, not to flatten yourself for the sake of it.
Want to make it harder?
If you’re cruising through the workout, slow your reps down, especially on the good mornings and hip thrusts. Adding a short pause at the top of each rep increases muscle tension and makes the exercise far more demanding without adding any equipment.
The bottom line
You don’t need a gym full of kit to stay strong and fit. This eight-move bodyweight workout proves that with a bit of structure and intent, your own body is more than enough. On days when time, motivation or patience are in short supply, this routine gets the job done quickly, efficiently and with minimal fuss. All you need to do is clear a bit of floor space and get started.
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