Intermediate Bodyweight Fitness Workout

A comprehensive 45-minute workout designed to enhance overall fitness using bodyweight exercises, targeting all major muscle groups. Perfect for those looking to improve strength, endurance, and flexibility without any equipment.

fitness

bodyweight

workout

strength

endurance

intermediate

none

2/17/2026•0 views•intermediate•45 min

Jumping Jacks

Details

Sets

Reps

Rest

30s

Equipment

none

Form Instructions

Stand upright with your legs together and arms at your sides.

Jump up and spread your legs while raising your arms overhead.

Return to the starting position and repeat quickly.

Push-Ups

Details

Sets

Reps

8-12

Rest

45s

Equipment

none

Form Instructions

Start in a plank position with your hands slightly wider than shoulder-width apart.

Lower your body until your chest almost touches the ground.

Push back up to the starting position while keeping your core tight.

Bodyweight Squats

Details

Sets

Reps

12-15

Rest

30s

Equipment

none

Form Instructions

Stand with your feet shoulder-width apart and toes slightly pointed out.

Lower your body by bending your knees and pushing your hips back as if sitting in a chair.

Keep your chest up and knees behind your toes. Return to standing.

Plank

Details

Sets

Reps

30-60 seconds

Rest

30s

Equipment

none

Form Instructions

Start in a push-up position, but with your weight on your forearms instead of your hands.

Keep your body in a straight line from head to heels.

Engage your core and hold the position without letting your hips sag.

Lunges

Details

Sets

Reps

10-12 per leg

Rest

30s

Equipment

none

Form Instructions

Stand upright, feet hip-width apart.

Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

Push back up to the start position and alternate legs.

Tricep Dips (using chair or low table)

Details

Sets

Reps

8-12

Rest

45s

Equipment

none

Form Instructions

Sit on the edge of a stable chair or low table and place your hands beside you.

Slide your buttocks off the edge and support your weight with your arms.

Lower your body by bending your elbows to about a 90-degree angle, then push back up.

Burpees

Details

Sets

Reps

8-10

Rest

45s

Equipment

none

Form Instructions

Start standing, then squat down placing your hands on the ground.

Jump your feet back into a plank position.

Perform a push-up (optional), jump your feet back towards your hands, then leap up into the air.

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