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Here’s a great do-anywhere workout with no equipment required! Each round is 5 minutes with a total workout time of 30minutes.

30/20/10 pyramid circuit

  • 30 sec Bodyweight Squats
  • 20 sec Squat Jumps
  • 10 sec Rest
  • 30 sec Push ups
  • 20 sec Mountain Climbers
  • 10 sec Rest
  • 30 sec Alt Reverse Lunges
  • 20 sec Jumping Lunges
  • 10 sec Rest
  • 30 sec Bench Tricep Dips
  • 20 sec Jumping Jacks
  • 10 sec Rest
  • 30 sec Plank with Shoulder Taps
  • 20 sec Burpees
  • 10 sec Rest

Repeat for 6 Rounds

Short on time? Reduce rounds – 5rnds = 25min / 4rnds = 20min / 3rnds = 15min

Interested in more? Would you like video demonstrations for the listed exercises? How about weekly accountability? Our programs are delivered via the AB’s Fitness App that includes all of the above, access to our exclusive fitness community where you can ask us questions, share your progress and more! 

Check out all of our AB’s Fitness App Based programs here!

Save the photo below to take this workout with you!