Use this guide to construct your customized bodyweight workout.

Sometimes your job, budget, location, or children can make it near impossible to attend a gym with any regularity. Fortunately, meeting your fitness goals doesn’t always require expensive equipment or hour-long sweat sessions at a health club. Your body is already equipped with the resistance you need to melt fat and build muscle.

The next obstacle becomes: “what exercises do I do?” It’s easy to get bored with the same-old jumping jacks, push-ups, and crunches routine. Be intentional with your bodyweight workout and select exercises that will be both challenging and aligned with your fitness goals.

Do what feels challenging to you. If you’re just a beginner, do as many as you can or hold the exercise for as long as you can. Above all, maintain your form to ensure each exercise is safe and effective.


Level 1 – Getting Started (18-20 minutes)

  • 3 minute warm-up plus cool-down/stretch
  • 20 seconds of work, 10 seconds of rest
  • 3 exercises per set
  • 1 minute of rest between rounds
  • 5 rounds

Level 2 – Getting Shredded (25-27 min)

  • 3 minute warm-up plus cool-down/stretch
  • 30 seconds of work, 10 seconds of rest
  • 4 exercises per set
  • 1 minute of rest between rounds
  • 5 rounds

Level 3 – Beast Mode (33-35 min)

  • 3 minute warm-up plus cool-down/stretch
  • 45 seconds of work, 10 seconds of rest
  • 5 exercises per set
  • 1 minute of rest between rounds
  • 5 rounds


Though we’ve separated these exercises into different categories based on the muscles they target, many of these exercises work multiple muscle groups simultaneously.

*Exercises are generally listed in order by difficulty, with the most difficult appearing at the bottom of the list. However, depending on your own strengths and personal weaknesses, some exercises may feel more or less difficult for you. 

Choose, 3, 4, or 5 of each exercise below, depending on the level of difficulty you’re aiming for. If you’re not sure how to complete an exercise or you want to check your form, follow the link to find a detailed description or video. You can time your intervals using a HIIT Timer app or an interval timer.

Group A Exercises:


  1. Overhead claps
  2. Arm-circles
  3. Dive Bombers
  4. Knee assisted push-ups
  5. Modified push-ups
  6. Push-ups
  7. Diamond push-ups
  8. Tricep push-ups
  9. Pull ups

Group B Exercises:


  1. Runners Abs or Bicycle Abs
  2. Supermans
  3. Standard Plank
  4. Sprinter Sit-ups
  5. Commando Plank
  6. Russian Twists
  7. Flutter Kicks

Group C Exercises:


  1. Step-Ups (Chair)
  2. Calf raises
  3. Lizard hops
  4. Russian Kicks
  5. Skaters
  6. Heel Clicks
  7. Squat Jacks
  8. Squat Pulses
  9. Single-leg deadlift
  10. Jumping Lunges
  11. Jump Squats
  12. Wall-sit
  13. Hip Bridge Leg Raises (switch halfway through or switch sides each round)
  14. Pistol squat

Group D Exercises:


  1. Jumping Jacks
  2. Stair Climb
  3. High Knees
  4. Mountain Climbers
  5. Tuck Jump

Group E Exercises:


  1. Inchworm
  2. Competition Burpees (without a push-up)
  3. Plank Jacks
  4. Crab Walks
  5. Bear Crawls

For each workout, choose 3-5 exercises. Tailor the program to your needs by:

  • Counting reps instead of time if you’re a beginner and you’re finding it difficult to meet the time goal
  • Selecting exercises from a single group each day to focus intensely on one area of the body
  • Selecting a variety of exercises from different groups to create a well-rounded, total-body workout
  • Working through the same exercise for each set, then switching exercises after every round
  • Working through different exercises during each set and repeating the rounds
  • Varying the speed of each exercise. Slowing or pausing at the bottom of some exercises can increase difficulty or change the focus of the exercise.

We have provided a spreadsheet for you to record your customized workout at the end of this article.

Depending on the workouts and level you select, you can create one tough workout. Don’t do all the hard work without seeing the results. You also need to focus on getting the right nutrition. And, while you don’t need supplements to experience positive changes, NFP’s supplements give your body accessible supply of components like protein, BCAAs, and other building blocks to help grow new muscle quickly and efficiently.

Do you have a favorite exercise that you think should be on this list? Comment below, on our Facebook page, or send a tweet our way! You can also follow us on Pinterest and Instagram.

Build your own body-weight workout template: