Full Body, No Equipment Strength and Cardio Workout

Here is a good combination strength and cardio workout for you to try and no equipment is required.  I will often do this type of workout to save time.  You don't need any weights, medicine balls, kettlebells, resistance tubes or stability balls....

Part 1

--Warmup, 3 half speed sprints, 3, three-quarters speed sprints
--10 minute sprint interval cardio:  sprint 50 yards, walk back to start, sprint 50 yards

Part 2

--Primetime Prisoner Squats, 12 repetitions, moderate pace
--Bird Dog (pictured above), 5 second hold, 5 repetitions each side
--Pushups, 10 repetitions, moderate pace
--Side Lunges, 8 repetitions each side, moderate pace
--Pullups, 6-8 repetitions (or do as many as possible)
--Lying Ab Curl Ups, 8 repetitions, slow pace

--Do this circuit 2-3 times

Do this circuit with little or no rest between exercises. Rest 2-3 minutes between circuits.

Part 3

--10 minute sprint interval cardio: sprint 50 yards, walk back to start, sprint 50 yards

You're finished!

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!

Mark Dilworth, BA, PES


  1. Nice blog. I do my workout 3 days a week. I think I should include part 3 in my workout.

    fitness equipment

    1. Hi Keira...keep up the great workout habits! I'm sure its paying off for you.


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