More Than Our Story

Intermediate Bodyweight Workout

Woman performing pushup

Looking for a real challenge? Lose weight, build lean muscle, and improve your cardio and mood with this intermediate bodyweight workout you can do anywhere! Buckle up, let’s get started!

Getting Started

This workout is circuit-based, meaning you perform each exercise in succession until you have completed them all, making your first ‘circuit’. The goal is to complete as many circuits as you can in the set time. Remember to listen to your body, the goal is to push yourself, but also know your limitations, experiment, and have fun. The whole workout, including warm up and cool down, should take you around 30 minutes.

Don't Forget To Warm Up and Cool Down

Before starting you should spend at least 5 minutes warming up. Don’t forget to stretch first to get your muscles limber. You will be working your entire body, so take adequate time to stretch everything out. Finish your warmup with some light cardio, you could try practicing a few of the prescribed exercises. Likewise, once your workout is finished, spend a few minutes cooling down. Stretch out your muscles to relax them and help reduce the lactic acid that makes them sore and achy.

Intermediate Bodyweight Workout

Total Routine: 30 mins

Warm up (~5 mins)

Circuit (~20 mins) – repeat as many circuits as possible

  • Lower Body: Body weight squats: 20 reps 
  • Push: Hand release push ups: 5 reps
  • Pull: Chin ups: 5 reps (*band assisted if needed)
  • Core: Knee raises: 10 reps
  • Full Body: Burpees: 10 reps

Cool down (~5 mins)

*If you are unsure about any of these movements there are numerous online resources that can help you make sure you’re doing them correctly.

How To Scale Your Routine

The above was built for someone with a good base fitness level. If it’s too easy or hard, cut down or increase the time or number of reps. You could also look at the Ultimate Bodyweight Workout Guide for easier or harder exercises or variations, depending on what you’re looking for. Check out the below links to bodyweight workouts for all levels, and the Ultimate Bodyweight Workout Guide.

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Denise

Denise is the most positive person you will ever meet. She takes pleasure in sharing and giving and is selfless beyond imagination. She is also an animal lover and will never miss the opportunity to say hello to any four legged friends along her journey. Denise is also an advertising and PR wizard and will charm your socks off. In 2021 her journey began becoming an irreplaceable part of More Than Our Story.

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