Getting to the gym isn’t as easy as it sounds sometimes.

Life gets hectic and busy. We get it.

This is why we offer Reign Fitness members body weight workouts that are challenging but don’t take up too much of their time.

Workouts like the one I’m going to give you today.

We quickly noticed that once they started incorporating these workouts into their training protocol, they started progressing quicker and the results came just as fast.

Why Body Weight? 

We really like body weight workouts because you can do them anywhere. All you need is some small open floor space, big enough for you to do pushups. So, whether you are at home in your living room or in a hotel room on a business trip, body weight workouts like this are perfect to have on hand.

Body weight workouts also require no fitness equipment. All you need is you.

Each of our bodyweight workouts focus on training the entire body. Our goal is to work big muscle groups that burn more calories and you can’t do that by just doing bicep curls. The exercises will help you get stronger, elevate your heart rate, and help you burn fat.

Enough talk. Here is the workout.

The Escalating Workout 

Round 1: Complete each exercise for 20 seconds.
Round 2: Complete each exercise for 30 seconds.
Round 3: Complete each exercise for 40 seconds.

Give yourself only 5 seconds to transition from exercise to exercise. Complete all exercises without resting until the end. Break 1-2 minutes as necessary at the end of each round before starting the next.

As your fitness level improves, start lowering the break time at the end of each round. This can even be taken down to a 30 second break.

Progression. If you want to challenge yourself even more, add a fourth round and perform each exercise for 50 seconds.

Remember, the goal for each timed set is to perform as many good form reps of the exercise as possible. You want to be challenging yourself but not if your form is breaking. Keep good form.

1. Bodyweight Squats (progression = squat jump)

2. Pushups (regression = hand on elevated surface)

3. V sits or sit ups

4. Mountain Climbers

5. Alternating Lunges

6. Burpees (progression = burpee + pushup)

Exercise progressions/regressions. 

If an exercise is too difficult or easy for you right now, don’t worry. We incorporate regressions and progressions into all of our workouts so that everyone can do them. If you look next to the exercises you will notice that there will be progressions and regressions listed for you.

Can’t find the progression or regression that fits you? No worries. Just email us at and we will be more than happy to offer you the exercise progressions or regressions that would fit you best.

Don’t go Yet. 

Before you go tackle this workout, make sure you take a quick second to sign up for the FREE Reign Fitness Newsletter. Just click on the Get access Now button on the side bar or at the bottom of the page. It will give you live blog updates for new posts, even more workouts like this one, nutrition tips, and much more stuff that never makes it to the blog.

Also, if you haven’t connected with us on Facebook, make sure you like and join the Reign Strong Community here.

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