One of the most common ways to strength train is to use weights, but if you’re new to exercising, recovering from an injury, or getting back into shape, it’s best to begin by using your bodyweight before progressing to external resistance, such as free weights.
Kelsey Wells, a NASM-certified trainer and creator of the PWR programs on the SWEAT app, created this 20-minute, total-body bodyweight workout inspired by her new 10-week PWR Zero Equipment program, and it will leave you feeling energized and powerful.
“This full-body workout can help improve strength, boost metabolism, and build confidence with exercises that target your upper body, lower body, core, stamina, and coordination,” Wells told POPSUGAR. We love that this workout is for all levels and can easily be modified or advanced depending on your fitness ability. If you’re in need a quick sweat session, give this bodyweight workout a shot, you won’t be disappointed!
Kelsey Wells’s 20-Minute, Full-Body Bodyweight Workout
Directions: Before getting started, Wells recommends doing three to five minutes of cardio, such as jogging in place or skipping, to increase your heart rate and warm up your muscles for your workout. After the cardio warmup, Wells recommends performing dynamic stretches such as leg swings, arm circles, and torso twists. These movements will help increase your range of motion and reduce your risk of injury.
This workout is broken up into three parts: a superset, a circuit, and an optional burnout. You’ll complete three rounds of the superset, taking little to no rest in between each exercise. After the superset, you’ll advance to the circuit. Each exercise should be executed for 50 seconds, followed by 10 seconds of rest. Take 30 seconds of rest after each round, completing a total of four rounds. Take one minute of rest after the circuit, and either cool down or complete the optional burnout. If the exercises are too intense, take out the plyometric portion of the move. For example, instead of jump squats, perform controlled, bodyweight squats.
Be sure to cool down after the workout with three to five minutes of walking to lower your heart rate to normal levels. Wells also recommends completing static stretches, holding for 20 seconds or longer to increase your flexibility, to provide relief from potential cramping and reduce soreness and your risk of injury.
- Superset 1, exercise 1: jump squat: 10 reps
- Superset 1, exercise 2: jumping jack: 10 reps
Complete three rounds, then take one minute of rest before advancing to the circuit.
- Commando: 50 seconds, followed by 10 seconds of rest
- Ab bike: 50 seconds, followed by 10 seconds of rest
- Lateral lunge: 50 seconds
Take 30 seconds of rest after each round of the circuit and one minute of rest after completing four rounds of the circuit.
- Burpee (optional burnout): 60 seconds