Quick Home Bodyweight Workout

Burn Fat, Build Muscle in 25 Minutes

Lace up your shoes, crank up your favorite workout jams and lock it in with this 25-minute home bodyweight workout.

You will burn fat, build muscle and seriously sculpt your abs right from home with this quick and intense home workout. The setup is simple and each exercise works your body from head to toe leaving you with a puddle of sweat and some unreal endorphins.

Sound good to you?

Here we go:


The Format

You will stay at each station for 5 minutes
• At each station you will rotate through 3 different exercises and perform the prescribed amount of reps per exercise.
• Each station is done in AMRAP fashion meaning that you will get as many rounds as possible in 5 minutes.

Rest for 1:30 in between stations then move onto the next station.

Station 1:

Weighted Burpees x 10
2. 20-Yard Bear Crawls, D&B (down and back)
3. Around The World Mt. Climber x 10

Rest 1 Minute, 30 seconds

Station 2:
1. Jump Rope x 50

20-Yard Sprints x 5

In Place High Knees x 50 each

Rest 1 Minute, 30 seconds

Station 3:
1. Speed Crossovers x 20, each leg
2. Jump Squats x 20

Knee Tucks x 20

Rest 1 Minute, 30 seconds

Station 4:
1. SL Hip Lift x 10 each
2. Plank Around The Worlds x 5 each
3. Plank Jacks x 20

Bam! With the rest time and 5 minutes per station you can knock this home bodyweight workout in just 25 minutes. Now go get on with your day.

Chase It!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit orthoandwellness.comorthoandwellness.com

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