Ignite Your Metabolism With This Bodyweight Workout

The best part of being an online fitness professional is getting to work with so many different people. My clients live all over the place and do all different kinds of things for work. I love meeting new people and helping them set and achieve their fitness goals.

A great personal trainer will customize your workouts based on your goals and your lifestyle. If you sit behind a desk all day you may need work on your hip mobility. If you play indoor soccer then you might want to improve your sprints or jumps.

One of my clients travels a lot for work. She’s on the road at least twice a month, so she spends lot of time in transit. She was already great at meal prepping so the time in transit didn’t affect her goals but she really hated working out at hotel gyms.

That’s why I wrote this metabolic boosting full body workout that can be done in 30 minutes with zero equipment at home or on the go!

This workout is great for anyone who:

  • Thinks gym equipment is gross

  • Has to workout at home for any reason

  • Is traveling and wants to get a great workout in

If you’re going to try the workout then be sure to follow along with the video below so you get the form right for each exercise.

Psst: Have you tried my Bicep Blaster workout?

Full Body Workout with Zero Equipment

This workout has 4 segments. Each segment is called a “giant set.” Repeat each set a total of three times. There should be no rest time between exercises. Go ahead and take a small break between sets.

This workout is designed to raise your heart rate and keep it up. Your metabolism will definitely be burning hot by the time you’re finished.

Bodyweight Complex 1

This workout starts out with full-body and core exercises. By the end of this segment your heart rate should be elevated and you may even start to sweat.

  • 10 Push Ups

  • 20 Toe Touches

  • 30 Bicycle Crunches

  • 40 Mountain Climbers

  • 50 Jumping Jacks

  • Rest 0:20 between sets

  • Repeat 3 rounds

Bodyweight Complex 2

Try your best to bring your heart rate down during Spider-Man Planks. Focus on your breathing.

  • 15 Split Jump Combo's

  • 15 Plank Up Downs

  • 30 Spider-Man Planks

  • Rest 0:30 between sets

  • Repeat 3 rounds

Bodyweight Complex 3

Now that you’re past the halfway point you’re going to have to dig deep. This is where the workout gets real.

  • 20 Alternating Reverse Lunges

  • 20 Bench Dips

  • 20 Side Plank Hip Taps

  • Rest 0:30 between sets

  • Repeat 3 rounds

Squat Jump Tabata Finisher

Tabata training is one of the most popular forms of high-intensity interval training (HIIT). These three minutes will push you to your limit. Trust me, it’s worth it.

  • 20 Seconds Jumping

  • Rest 0:10

  • Repeat 6 Rounds for 3 minutes total

Why Metabolic Workouts Are So Good

Pretty much everyone wants to lower their body fat percentage at some point in their fitness journey. While a lot of that happens in the kitchen, metabolic conditioning helps to raise the calories your body burns while at rest.

Sometimes I’ll do this workout on top of my strength training if I know I’m going to enjoy a big pasta dinner or some girl scout cookies. It’s not cheating if you do the work ahead of time!
If you like the workout then signup for my workout alerts and I’ll email it to you.