At-Home Bodyweight Burner Workout

Hello! I have a great workout to share with you today that I am also dying to try myself. I usually don’t post workouts that I haven’t previously tested out, but I’m confident in this one and have every intention on giving it a spin later today.

I fully planned on completing this one last night, and I actually put it together when I had zero motivation to do any type of workout at all. As soon as I made my way downstairs to try it, Scott called informing me that we were going to go out to dinner with friends, and that he was on his way to pick me up. You can’t really argue with that.

So, I put my workout on hold and will do it today instead. No biggie!

One of the most popular workouts on the blog continues to be this at-home HIIT circuit workout, so I wanted to make another version of it. This one doesn’t involve as many jumping exercises, but it still gets your heart rate up with continuous movement and bouts of cardio with the jumping jacks and jump ropes.

You can choose to do a circuit like this at home or in the gym without any equipment!

at home bodyweight burner workout

A lot of these moves have been featured on the blog before, but I wanted to provide a breakdown of all of the exercises so we are all on the same page. Just in case you’re wondering, I like to include the basic “no brainer” exercises too, just so you can pay attention and remind yourself of proper form!


Exercise Breakdown

• sit-ups

Get on the floor in a sit-up position: back and feet flat on the floor with your knees bent to a ninety degree angle. Cross your arms over your chest. This is your starting position. Tighten your glutes and hamstrings as you sit up, then slowly roll back to the starting position. Repeat as many times as you can for a minute without jeopardizing form.

• push-ups

Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes. Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine.

• squats

Start with your feet a bit wider than your shoulders. Stand tall, then come down into a squat position with your thighs slightly higher then your knees. Think about getting into a position similar to a toddler picking up a toy off of the floor.

bodyweight squat

Be careful not to lean your body forward, arch, or round your lower back.

• jumping jacks

Jumping jacks – especially this many of them in a row! – are great for the entire body, including your heart and lungs. There’s no doubt in my mind that you have all done these before, so here two simple tips: your feet should land shoulder width or wider as your hands meet above your head, and keep your arms slightly bent.

• bicycle twists

Start on the floor with your lower back pressed into the mat or floor. Contract your core muscles. Place your hands on your head and keep your elbows wide. Lift your right knee to about a 45 degree angle.

bicycle twists asics gel fit sana

Rotate your chest so that your left elbow touches the right knee. Slowly go through a bicycle pedal motion and alternate touching your elbows from side to side.

• plank side walks

This is a great shoulder and core exercise I would like to incorporate more often!

Start in a straight arm plank position on your hands (under your shoulders) and toes. Make sure your core is tight and body is in a straight line. Keep your hips down and core tight throughout the entire exercise.

You are going to be moving your arms and legs at the same time. (Your hands move together as your feet step apart.) Cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, returning to your original straight arm plank position. Move five steps to the right, then five steps to the left and repeat until you hit 1 minute.

• curtsey lunges

These are also called cross back lunges and target your quads and glutes. The video shows a side lunge to a curtsey lunge, which you can also choose to do.

Start with your feet hip-width apart, and your hands straight down or on your hips. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is almost parallel to the floor. Keep your torso upright and your hips and shoulders as square to the front as possible. Return to starting positing for one rep. Alternate between sides or stay on one side for 30 seconds, then switch to the other for 30 seconds.

• wall-sit

This workout calls for a 1 min. wall sit, which is pretty challenging. Feel free to modify to a 30 or 45 second wall-sit if needed.

Find a wall, press your back into it and come down into a squat position so that your knees are directly over your ankles. Sit down until your legs are at a ninety degree angle and make sure to keep your heels pressed into the floor the entire time. Hold the squat position for a minute (or however long you can) and come up to rest.

• jump ropes

If you don’t have a jump rope or feel comfortable using one, you can also do air jumps without the rope!


Welp, it’s pretty cold and snowy out there today. I think I’ll warm things up and get my sweat on during lunch today. Let me know if you give this workout a go!

snowy porch

Have a great Thursday!


Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines. <3

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