Time-Based Bodyweight Interval Training

Organizing bodyweight-based exercises into total body circuits creates a massive training effect.

These workouts can be adjusted to be high-intensity or aerobic.

How you go about modifying the intensity of the exercise will depend on your current fitness level, goals, and what you’re feeling that particular day.

There are a million different ways to design a bodyweight circuit.

Here’s an excellent option to get you going:

• Push-Ups

• Squats

• Chin-Ups or Body Rows

• Hollow Body Rocks

• Reverse Lunge

• Forward/Backward Crawling

• Alternating Crab Reach

Set the timer for:

• 10 seconds of prep

• 30 seconds work

• 30 seconds rest

• 7 exercises

• 4-5 Tabatas/rounds

Each round will take about seven minutes.

4-5 rounds will take 28-35 minutes.

This workout will get you in and out of the gym in a time-efficient manner while working a ton of muscles and burning a significant number of calories.

“Wait, I can’t do thirty seconds of push-ups!”

I hear you.

Modify the work and rest periods to suit your current fitness level.

Beginners might consider lowering the work intervals to 15 seconds, resting for 45 seconds before starting the next exercise.

Intermediate could go with 20/25 seconds of exercise and 35/40 seconds of rest.

Regardless of how long you exercise for, get after it!