8 Minute “No Gym? No Excuse!” Bodyweight Workout

pull up

No gym?

No excuse!

Blast fat, build lean muscle, and strengthen your core with this 8 exercise, bodyweight-only, zero-equipment-required workout you can do any time, any place:


8 Minute “No Gym? No Excuse!” Bodyweight Workout

Perform as many reps as you can the first exercise in 45 seconds. Rest for 15 seconds. Move to the next exercise on the list and repeat.

Your “bare minimum” workout is one round of the circuit. For added challenge and/or if you have extra time, you can do up to three rounds, resting approx 60 seconds between each, for a 17 minute OR 26 minute session!

– high knees
– “squat-to-squat-jump” (alternate bodyweight squat / jump squats each rep)
– bird dog (from quadruped OR high plank position)
– low plank hold (from forearms)
– back bridge
– mountain climbers
– alternating reverse lunge
– push ups


Bodyweight training is the best method around for building real-world strength, and a natural physique …

… and you can get started using this 8-minute, “No Gym? No Excuse!” bodyweight workout today!

– Forest Vance
Certified Progressive Calisthenics Instructor

PS – Learn how to use bodyweight workouts like the one I shared with you today to shed fat and sculpt you body – in as little as 20 minutes per week – at the link below:

=> Calisthenics Prime

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