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In the gym, at home, or away on vacation, master this simple and effective full-body workout suitable for all fitness levels!
Are you looking to get in a quick sweat session when you're short on time and don't have any weights nearby?
We've pulled a fast-paced bodyweight circuit straight from the O2 Fitness PRSNL app that requires zero equipment but still delivers a serious burn.
Let's get right into this 20-minute routine that will leave you feeling strong and energized, whether you're in your living room, a hotel room, or on the turf at the club!
The Warm-Up
Before we jump into the circuit, let's get your blood flowing and loosen up your joints. Spend 45 seconds on each of these four moves:
- March in Place with Arm Circles: March your knees up to hip height while making wide circles with your arms. Switch your arm direction halfway through.
- Inchworms: Stand tall, reach down to touch the floor, and walk your hands out into a high plank. Pause for a second, then walk your hands right back to your feet and stand up.
- World’s Greatest Stretch: Step your right foot forward into a big lunge and put your left hand on the floor. Reach your right arm up toward the ceiling to twist your upper back. Step back to standing and switch sides.
- Slow Bodyweight Squats: Stand with your feet shoulder-width apart and slowly lower your hips back and down to wake up your legs and glutes.
The 15-Minute PRSNL Bodyweight Circuit
1. Bodyweight Squats
Let's start with a lower-body classic that targets your quads, hamstrings, and glutes. Stand with your feet shoulder-width apart and keep your chest up. Lower your hips back and down as if you are sitting in a chair, then push through your heels to stand back up.
Perform for 40 Seconds. Rest for 20 Seconds.
To modify this move:
- Beginner: Try Box Squats by squatting down until you lightly tap a chair or couch behind you, then stand back up.
- Advanced: Turn up the intensity with Squat Jumps, exploding off the floor at the top of each rep and landing softly with bent knees.
2. Push-Ups
Next up, let's work the upper body. This bodyweight staple engages your chest, shoulders, triceps, and core. Start in a high plank position with your hands slightly wider than your shoulders. Maintain a straight line from your head to your heels as you lower your chest to the floor and press back up.
Perform for 40 Seconds. Rest for 20 Seconds.
To modify this move:
- Beginner: Try Incline Push-Ups with your hands on the edge of a couch or countertop, or drop down into Knee Push-Ups.
- Advanced: Try Hand-Release Push-Ups (lifting your hands an inch off the floor at the bottom of each rep) or explosive Clap Push-Ups.
3. Alternating Reverse Lunges
Step your right foot backward and lower your body until both knees are bent at a 90-degree angle. Keep your front knee stacked over your ankle and your torso upright. Push through your front heel to return to the starting position, then switch legs. This move builds single-leg strength and improves your balance.
Perform for 40 Seconds. Rest for 20 Seconds.
To modify this move:
- Beginner: Hold onto a wall or sturdy chair for balance and take a smaller step back.
- Advanced: Add a Knee-Drive Hop by driving your back knee up toward your chest and hopping on your standing foot at the top of each rep (switch legs halfway through).
4. Plank Shoulder Taps
Get back into a strong high plank position with your wrists under your shoulders and your feet hip-width apart. Slowly tap your left shoulder with your right hand, place it back down, and tap your right shoulder with your left hand.
Perform for 40 Seconds. Rest for 20 Seconds.
Pro Tip: Set your feet wider apart for a more stable base, and squeeze your core and glutes so your hips don't sway from side to side!
To modify this move:
- Beginner: Drop to your knees for Knee Plank Taps or hold a standard plank on your forearms.
- Advanced: After tapping each shoulder, lift your opposite arm and opposite leg off the floor for a Plank Bird-Dog.
5. Lateral Skaters
To finish the round strong and get your heart rate up, let's move side to side. Start on the right side of your space and push off your right foot to bound to the left. Land softly on your left foot while sweeping your right leg behind you like a speed skater, then bound right back to the other side.
Perform for 40 Seconds. Rest for 20 Seconds.
To modify this move:
- Beginner: Take out the jump and do Wide Lateral Step-Touches, staying low in an athletic stance as you step from side to side.
- Advanced: Jump wider and sink lower into your landing leg to touch the floor with your opposite hand on every rep.
Take a 1-minute rest after Lateral Skaters, then repeat the entire circuit for 3 total rounds!
Save & Share This Workout
Screenshot the quick guide below so you have this 3-round circuit ready to go on your phone anywhere:
20-MINUTE NO-EQUIPMENT WORKOUT Format: 40 Seconds Work / 20 Seconds Rest (Complete 3 Rounds)
- Move 1: Bodyweight Squats
- Beginner: Chair / Box Squats
- Advanced: Squat Jumps
- Move 2: Push-Ups
- Beginner: Incline or Knee Push-Ups
- Advanced: Hand-Release or Clap Push-Ups
- Move 3: Reverse Lunges
- Beginner: Assisted Split Squats
- Advanced: Lunge to Knee-Drive Hop
- Move 4: Plank Shoulder Taps
- Beginner: Knee Plank Taps
- Advanced: Plank Taps + Bird-Dog
- Move 5: Lateral Skaters
- Beginner: Low-Impact Step-Touches
- Advanced: Skater Bounds + Floor Tap
- Rest for 60 seconds after Move 5, then repeat!
The Cooldown
Once you finish your third round, spend 45 seconds on each of these four stretches to bring your heart rate down and help your muscles recover:
- Child’s Pose: Kneel on the floor, sit your hips back toward your heels, and reach your arms out long in front of you to stretch your back and shoulders.
- Standing Quad Stretch: Stand tall, grab your right ankle behind you, and gently pull your heel toward your glutes. Switch legs halfway through.
- Chest Opener: Interlace your fingers behind your back and gently pull your shoulders back to open up your chest.
- Forward Fold: Stand with your feet hip-width apart, bend your knees slightly, and let your upper body hang toward the floor to stretch your hamstrings and lower back.
Remember, proper form is key to preventing injuries and getting the most out of every rep.
Pick the modifications that match your fitness level today, and challenge yourself with the advanced moves as you get stronger. Want more guided routines like this, or ready to work out with a coach in person? Check out our O2 Fitness Group Fitness Schedule to find a class near you, or download the PRSNL app for free here!
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