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Free Intense Workout

Bodyweight Challenge

Intense   11 minutes

Target Areas: Full Body

Equipment: No Equipment

Bodyweight Challenge
Tags
Bodyweight Workouts Full Body Workouts Zero Equipment Workouts
Description

Today's challenge is all bodyweight. Work as hard as possible during the 20 second exercises, then rest for 10 seconds. Keep track of the number of reps you complete so you can try to beat it next time. Challenge accepted!

Exercises

Set 1: 4 rounds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 4 rounds
Jump your feet forward to a squat.
Burpees
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 4 rounds
Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.
Jumping Lunges
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 4 rounds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Workout Discussion

18 Aug
Good workout but long break is too long, it is 1 minute
10 Feb
Way too easy. Should not be in the intense department. ..
28 Oct
How many calories burnt
22 Jun
I caaaaant do a push up 😭
11 Jun
Love it!!#
06 Jun
Just finished it. Loved it!
04 Jun
Did it enjoyed it 5/6/15

Appears In

full body
Full Body
bodyweight
Bodyweight

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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