Free Bodyweight Workout - Feel The Burn!



  • 1/2 Mile Run
  • 250 Jump Ropes (substitute with Butt Kickers if you’d like don’t have a jump rope)


  • 50 Jumping Jacks
  • 20 Squats
  • 20 Lunges
  • 50 Mountain Climbers
  • 10 Burpees
  • 30 Knee Tucks
  • 40 Tricep Dips
  • 10 Pushups
  • 50 High Knees
  • 50 Oogies (See description in Notes)
  • 1:00 Plank
  • 25 Speed Skaters
  • 20 Box Jumps
  • 20 Side Lunges
  • 20 Jump Squats


  • How to do an “Oogie”  – 1. Get into a squat position with your hands above your head. 2. Keep a straight back while leaning to your right side and try to touch your elbow to your right quad. Come back up to neutral position and try to touch your elbow to your left quad. Repeat back and forth.
  • Take short breaks between exercises if necessary.
  • Go HARD – You’ve only got one round!

We’re in the middle of compiling a huge list of free bodyweight workouts to share with you. Keep us motivated by sharing, pinning, liking and commenting on our workout posts if you enjoy them!

Got 20 minutes to spare? Don’t miss this killer workout: 20 Minute Sweat HIIT Workout

All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The techniques, ideas, and exercise suggestions presented on in this website are not intended to be professional training advice.

Always consult your physician or health care professional before performing any exercise.