Busy day? Too tired to go to the gym? No equipment at home? If you’re looking for a full-body workout for the days you can’t make it to the gym, you’ll love this great cardio bodyweight pyramid!
The interval pyramid design is a great way to improve your work capacity and conditioning especially when you have a very limited time to workout. By alternating areas of the body worked as you go through the pyramid, you can keep your intensity high so you can get more out of less time.
The Bodyweight Pyramid
To do the workout, set a timer for 30 second intervals. You will move from one exercise to the next without resting. Once you reach the final exercise, you will go backward through the moves.
CIRCUIT:
30 seconds Skier Hop Burpee
30 seconds Inchworm Mountain Climbers
30 seconds Diagonal Skater Hops
30 seconds Knee Tuck Bulldog
30 seconds Double Pulse Squat Jumps
30 seconds Half Burpee with Push Up
30 seconds Crawl with Sit Thrus
30 seconds Oblique Twist High Knees
30 seconds Squat Burpee
30 seconds Two-Way Plank Jacks
30 seconds Forward Hop with Back Pedal
30 seconds Plank Hop Overs
30 seconds Sit Ups
30 seconds Plank Hop Overs
30 seconds Forward Hop with Back Pedal
30 seconds Two-Way Plank Jacks
30 seconds Squat Burpee
30 seconds Oblique Twist High Knees
30 seconds Crawl with Sit Thrus
30 seconds Half Burpee with Push Up
30 seconds Double Pulse Squat Jumps
30 seconds Knee Tuck Bulldog
30 seconds Diagonal Skater Hops
30 seconds Inchworm Mountain Climbers
30 seconds Skier Hop Burpee
For a video of all of the moves check out these 21 Fat-Burning Cardio Exercises:-
Cori is the owner of Redefining Strength, a functional training facility in Orange County, California focused on helping each client find their strong. She started training and writing a fitness blog in 2011 because she wanted to empower people through diet and exercise so that they can lead healthier, happier lives.
Main Photo Credit: Khosro/shutterstock.com; Second Photo Credit: KlimovVitalii/shutterstock.com
