Short Bodyweight Workout Routine Examples

Explore 3 easy bodyweight workout routines that fit any schedule.
By Taylor

Unlocking the Power of Short Bodyweight Workouts

Bodyweight workouts are an incredible way to get fit without the need for any equipment. They can be done anywhere—at home, in a park, or even in your office. The beauty of bodyweight routines is that they can be tailored to fit your personal fitness goals. Whether you’re looking to build strength, improve endurance, or just get your body moving, short workouts can be a great way to fit exercise into your busy life. Below, I’ve put together three diverse examples of short bodyweight workout routines that you can try!

Example 1: Quick Full-Body Blast

This routine is perfect for anyone who wants to get a complete workout in a short amount of time. It’s great for beginners and can be done in just 15 minutes.

Start with a quick warm-up, like jumping jacks or high knees for 2-3 minutes. Then, follow this circuit:

  1. Push-Ups (10 reps): Keep your body in a straight line and lower yourself until your chest almost touches the ground. You can modify by doing them on your knees.
  2. Squats (15 reps): Stand with your feet shoulder-width apart, lower your body as if sitting in a chair, and then rise back up.
  3. Plank (30 seconds): Hold a plank position with your forearms on the ground, keeping your body straight from head to heels.
  4. Lunges (10 reps each leg): Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
  5. Burpees (5 reps): Start standing, drop into a squat with your hands on the ground, kick your feet back into a plank, return to the squat, and jump up.

Repeat this circuit 2-3 times, resting for 1 minute between rounds. This routine is excellent for building strength and endurance.

Notes:

  • To increase difficulty, add more reps or rounds.
  • For a lower impact version, step back into lunges instead of jumping.

Example 2: Core Strength in 10 Minutes

This short routine focuses solely on your core, making it ideal for those looking to improve stability and strength in their midsection.

Start with a brief warm-up, such as torso twists and side bends for 2 minutes. Then move into the following exercises:

  1. Mountain Climbers (30 seconds): In a plank position, alternate bringing your knees to your chest quickly.
  2. Russian Twists (15 reps each side): Sit on the floor with your knees bent, lean back slightly, and twist your torso from side to side.
  3. Leg Raises (10 reps): Lie on your back, lift your legs straight up, then lower them slowly without touching the ground.
  4. Side Planks (20 seconds each side): Lie on your side and lift your body up with your forearm, keeping your body straight.
  5. Bicycle Crunches (15 reps): Lie on your back and pretend to pedal a bicycle while touching your elbow to the opposite knee.

Complete 2-3 sets, with 30 seconds of rest between exercises. This quick routine will help strengthen your core effectively!

Notes:

  • For beginners, perform the exercises at a slower pace and focus on form.
  • You can add weights or hold a heavy object for Russian twists for added intensity.

Example 3: Energizing Cardio Circuit

This fun, high-energy routine is designed to get your heart pumping and can be completed in just 12 minutes. It’s perfect for a quick cardio session.

Warm up with some dynamic stretching or light jogging in place for about 3 minutes. Then, jump into this circuit:

  1. Jumping Jacks (1 minute): Stand tall and jump, spreading your legs and arms wide, then return to standing.
  2. High Knees (30 seconds): Run in place while bringing your knees high towards your chest.
  3. Skaters (30 seconds): Leap from side to side, landing on one foot and bringing the other foot behind.
  4. Butt Kicks (30 seconds): Jog in place while kicking your heels up towards your glutes.
  5. Burpees (30 seconds): As described in the first example.

Perform the circuit 2-3 times, resting for 30 seconds between rounds. This routine is excellent for boosting your heart rate and burning calories.

Notes:

  • Adjust the intensity by increasing or decreasing the duration of each exercise.
  • If you’re a beginner, take breaks as needed and focus on maintaining good form.

These examples of short bodyweight workout routines are designed to fit into even the busiest schedules. Whether you have 10, 15, or 20 minutes, you can get a fantastic workout without any equipment. Happy exercising!