Intermediate Bodyweight Workout Plan
A 45-minute full-body workout plan designed for general fitness that requires no equipment and targets various muscle groups.
bodyweight
general fitness
intermediate
full body workout
no equipment
none
10/20/2025•0 views•intermediate•45 min
Jumping Jacks
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Stand with your feet together and arms at your sides.
Jump up and spread your legs while raising your arms above your head.
Quickly return to the starting position.
Repeat for 30 seconds.
Push-Ups
Details
Sets
3
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 nearly touches the floor.
Keep your elbows at a 45-degree angle to your body.
Push back up to the starting position.
Bodyweight Squats
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and toes slightly turned out.
Lower your body as if sitting back into a chair, keeping your chest up and back straight.
Go as low as you can while keeping your heels on the ground.
Push through your heels to return to the starting position.
Plank
Details
Sets
3
Reps
30-45 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a push-up position, but rest 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 for the specified time.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
30s
Equipment
none
Form Instructions
Stand with feet together.
Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
Keep the back knee off the ground and the front knee above the ankle.
Push back to the starting position and repeat on the other leg.
Burpees
Details
Sets
3
Reps
6-10
Rest
45s
Equipment
none
Form Instructions
Start in a standing position.
Drop into a squat position and place your hands on the ground.
Kick your feet back into a push-up position.
Perform one push-up and then jump your feet back to the squat position.
Jump explosively into the air and repeat.
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