Bodyweight Full Body Workout for Intermediate
A bodyweight full body workout for intermediate that you can do at home with no equipment. 6 exercises, about 47 minutes, targeting abs, chest, glutes, quads, shoulders.
| Level | Intermediate |
| Equipment | None (bodyweight) |
| Time | About 47 minutes |
| Muscles | Abs, Chest, Glutes, Quads, Shoulders, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Bodyweight Walking Lunge | 4 × 8–12 / side |
| 2. Incline Push-Up | 4 × 8–12 |
| 3. Inverted Row | 4 × 8–12 |
| 4. Single Leg Glute Bridge | 4 × 8–12 / side |
| 5. Kneeling Arm Drill | 4 × 8–12 |
| 6. Crunches | 4 × 15 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week (or 2–3 times for full-body sessions), with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Bodyweight Walking Lunge
Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
2. Incline Push-Up
Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
3. Inverted Row
Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
4. Single Leg Glute Bridge
Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
5. Kneeling Arm Drill
This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
6. Crunches
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
Weekly plans that use this workout
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Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.