Do-Anywhere Bodyweight Burn


Bradee Felton

January 30, 2024

Looking for a workout you can do anywhere with just your own body weight? I’ve got you covered. This workout will get your muscles burning and your body sweating, no matter where you find yourself. Some moves will be slower, and some more explosive, giving your muscles exactly what they need for an effective workout. And the best part? This quick and effective sweat sesh can be completed in less than 30 minutes!

*I was in my second trimester when I filmed this workout – it can be done in the first or second trimesters as long as you consult with your doctor regarding exercise and it feels okay for you*


Complete each exercise for 1 minute, resting minimally between exercises as you work through the full circuit. Once you finish the last exercise, go back through again for a total of 2-3 sets. Grab a timer + get to work!

Exercise #1: Lunge Switch Hops

Start in a staggered stance, one foot out in front of the other. Quickly switch your feet two times, then land in two jumping lunges. Repeat this pattern for the minute. If you need to modify, simply remove the hops and step into each position instead. 

Exercise #2: Tricep Extensions

Using a counter top, ledge, or some other stable surface, place hands on surface with a good grip and move feet as far away from hands as possible (the further the tougher on your triceps and core). Keeping your elbows facing downward and in tight, lower your forehead down between your hands. Keep core tight and body in a plank position rather than letting your booty stick up in the air. 

Exercise #3: Curtsey to Split Squat

Taking one leg back behind the other in a big split stance, drop back knee towards the ground, bending both knees at 90 degrees. As you come out of it, stay low and bring leg across and behind your other leg into a curtsey position. Drop the knee as low as is comfortable and continue alternating between these two positions. You will never full stand up to keep the leg under constant tension. Switch legs halfway. 

Exercise #4: Wide to Narrow Pushups

Start with the elbows in tight, hands close together and perform a pushup. As you come up, widen the hands, bringing the elbows out wider and perform another pushup. Keep alternating for full minute. As you can see, I modified for my pregnancy by dropping to my knees. Feel free to modify this one or take it from the toes.

Exercise #5: Bulgarian Deadlifts to Split Squats 

Using a chair or other stable surface, place one foot back. Make sure you have some good distance between your feet so that your front heel can stay firmly planted down. From here, drop your back knee down, bending both knees to 90 degrees. Next, keep both legs mostly straight as you reach forward to touch your front shin. Your hips should shift back as you do this to focus on the hamstring rather than the quad. Keep alternating back and forth and switch legs halfway. You can modify by simply keeping both feet on the floor if your balance feels compromised. 

Exercise #6: Plank Jacks

Starting in a pushup position, simply hop the feet wide and together in a quick pace. To modify, take the hop out and step one foot at a time instead.

Exercise #7: Single Leg Deadlift to Knee Drive

Firmly plant one foot and float the other leg back behind you keeping both legs mostly straight. As you fold forward at the chest, be sure to keep your back flat and avoid rounding at the shoulders. When you stand, pull the back knee up towards the chest, maintaining balance. Switch legs halfway through.

Exercise #8: PU Position to Squat

Beginning in a pushup position, you will swiftly hop your feet wide to the outsides of the hands and land in a deep, wide squat. Pick up the chest and hold your squat position for a second, then place your hands back down to hop the feet back and repeat. To modify, walk the feet one at a time in and out rather than jumping. 

Leave a Reply

Your email address will not be published. Required fields are marked *