This No-Equipment, High-Intensity Workout Will Leave You in a Puddle of a Sweat

Updated on 6/26/2018 at 4:20 PM

POPSUGAR Photography | Kathryna Hancock

If you can't get your hands on weights, cardio machines, or other fitness equipment, don't forgo the workout! You can still get in a kickass calorie-torching, muscle burning workout — using your body as the machine.

This 30-minute bodyweight workout involves plyo moves to burn calories and strength-training moves to tone and build muscle. Keep an eye on the clock, pump up some loud tunes, push yourself and have fun!

Directions: Do each exercise below for 40 seconds, then take a 20-second rest before moving onto the next exercise. Complete this circuit three times for a total of 30 minutes of work.

The Workout

Cross jacks
Plank bunny hops
Alternating forward lunges
Push-up and rotate
High-knee skips
Burpees
Dolphin dive
Sumo squats
Spiderman plank
V-sits

Descriptions for each move are below.

Cross Jacks

Stand with your feet shoulder-width apart, and extend your arms straight out to either side with palms facing down.
Jump and cross your right arm over your left and your right foot over your left. Jump your legs to the sides and open your arms, then cross with the opposite arm and foot.
Do cross jacks for 40 seconds, then rest for 20 seconds.

Plank With Bunny Hop

Begin in a plank position with feet touching.
Pull your abs in, and jump your feet to the right bringing your knees toward your right elbow. Your torso will twist to the right.
Jump your feet back to plank, to complete one rep.
Repeat on the other side and continue alternating sides for 40 seconds. Take a 20-second rest.

Alternating Forward Lunge

Stand tall with your feet hip's width distance apart. Bend the elbows at your sides or rest your hands on the hips.
Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just above the floor.
Keep the weight in your heels as you push back to the starting position, completing one rep.
Repeat stepping with the left foot this time, completing a second rep.
Keep alternating for 40 seconds. Then rest for 20 seconds.

Push-Up Rotation

Begin in a plank position with your feet in line with your hips.
Lower your body toward the floor, and then push through your arms, returning to plank.
Twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.
Return to plank position, bringing your hand back to the floor, and perform another push-up. When returning to plank, twist to the right, and reach your right arm to the ceiling.
Return back to plank position, returning your arm to the floor. This completes one rep.
Continue for 40 seconds, then rest for 20 seconds.

High-Knee Skips

Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest.
Switch legs and keep skipping while pumping your arms.
Skip for 40 seconds. Rest for 20.

Burpee

Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows and then straightening back to plank.
Jump the feet forward to the hands, and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
Do burpees for 40 seconds, then rest for 20 seconds.

Dolphin Dive

Begin in Quarter Dog with the forearms parallel. Press your hips and shoulders back toward your feet, lengthening through your spine. Tilt your tailbone up slightly to feel a stretch in your lower back.
With fingers spread wide, take a deep breath in, and as you exhale, dive forward, lowering the chin so it's barely touching the floor in front of the fingertips. The shoulders should hover over the wrists, and the elbows should remain in line with the middle fingers.
Inhale and press back to Quarter Dog. Keep going for 40 seconds. Take a 20-second rest.

Sumo Squat

Taking your legs out wide for this squat variation will make you feel it more in your inner thighs.

Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
Do as many squats as you can for 40 seconds. Rest for 20.

Spiderman Plank (aka Creepy Crawler)

In plank, bring your knee to your elbow and then alternate sides.
This counts as one rep. If this is too challenging, just lift your leg open to the side.
Keep alternating sides for 40 seconds, then rest for 20 seconds.

V-Sits

Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. Lift your head, so your shoulders are off the floor as well.
When you're ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs.
This completes one rep. Do as many reps as you can for 40 seconds. Take a 20-second rest.