A 30-40 minute bodyweight-only plan to boost endurance and hit every muscle group. Repeat each circuit 3-4 rounds with 30-45 seconds rest between exercises and 1-2 minutes between rounds. Hydrate, listen to your body, and modify as needed!
Day 1: Lower Body Cardio Blast
Focus: Legs, Glutes, Cardio Endurance (~35 min)
Warm-up (5 min)
- Jog in place
- High knees
- Butt kicks
Main Circuit (3-4 rounds)
- Jump Squats – 20 reps (Explode up from a squat for power.)
- Alternating Lunges with Knee Drive – 15 reps per leg (Lunge back, then drive knee up explosively.)
- Burpees (no push-up) – 12 reps (Squat thrust to jump, keep it leg-driven.)
- Calf Raises with Hop – 20 reps (Rise on toes, add a small hop at the top.)
Cool-down (5 min)
- Quad stretches
- Hamstring reaches
Day 2: Upper Body Cardio Surge
Focus: Chest, Back, Shoulders, Arms (~30 min)
Warm-up (5 min)
- Arm swings
- Shoulder rolls
- Jumping jacks
Main Circuit (3-4 rounds)
- Push-up to Plank Jack – 15 reps (Push-up, then jump feet out/in from plank.)
- Superman Pulses – 20 reps (Lie face down, lift arms/legs and pulse for back activation.)
- Pike Push-ups – 12 reps (Inverted V position for shoulder emphasis.)
- Shadow Boxing (punches with twists) – 45 seconds (Fast jabs, hooks, and uppercuts with torso rotation.)
Cool-down (5 min)
- Arm across chest stretches
- Overhead tricep pulls
Day 3: Core Cardio Crusher
Focus: Abs, Obliques, Stability (~35 min)
Warm-up (5 min)
- Torso twists
- Cat-cow poses on all fours
Main Circuit (3-4 rounds)
- Mountain Climbers – 40 reps (20 per leg, fast pace for cardio kick.)
- Russian Twists with Leg Lift – 20 reps per side (Twist while lifting one leg alternately.)
- Bicycle Crunches – 30 reps (15 per side, elbow to opposite knee.)
- Plank to Side Plank Rotations – 10 reps per side (Rotate from forearm plank to side plank.)
Cool-down (5 min)
- Child’s pose
- Cobra stretch
Day 4: Full-Body Cardio Integration
Focus: Total Body HIIT, Recovery Tie-In (~40 min)
Warm-up (5 min)
- Full-body dynamic swings
- Light squats with arm reaches
Main Circuit (3-4 rounds)
- Full Burpees – 12 reps (Add the push-up and jump for all-in intensity.)
- High Knees with Arm Pumps – 45 seconds (Run in place, drive knees high and pump arms.)
- Squat to Alternating Side Kick – 15 reps per side (Squat, then kick leg out to side.)
- Bear Crawl to Jump – 20 steps forward/back (Crawl in bear position, then explode into a jump every 5 steps.)
Cool-down (5 min)
- Full-body stretches, focusing on any tight spots
Track progress, stay consistent, and fuel up with good nutrition. Rest or do active recovery on off days. After 4-6 weeks, tweak intensity to keep challenging yourself. Let’s crush it!