Skip to content

Bodyweight Training Program to Build Muscle, Burn Fat and Look Great in Less Time

A lot of people make the excuse of not having enough time to train. They come up with a million excuses as to why they don’t have the time.

My boss, my kids, my wife, the car, my job, blah blah blah.

The truth is, even the busiest people on the planet like Triple H have the time.

You just have to make it.

But ok, maybe it can be a pain in the ass to travel to the gym if it’s not close to you and traveling eats up a little bit more of your time.

If you fit into this category then lucky you!

Today’s post is to show you guys how to use bodyweight exercises to build muscle and burn body fat!

A bodyweight training routine that you can crank out in your home, office or backyard, and can be completed in about 15-30 minutes.

Is this type of training ideal to do all the time, no.

But it can 100% get you great results and keep you healthy.

And at the end of the day that’s what is most important to most people.

But before we get into the training routine let’s first discuss some important factors.

First off, please be cleared by a medical professional prior to beginning any type of training program to make sure you are healthy enough for exercise.

Second, you may have to modify certain exercises if you cannot perform the exercises given with close to perfect form.

For instance, if you cannot complete a push-up with full range of motion you may have to solely focus on the eccentric component of the exercise, with the push-up, that’s the way down. Once you develop the strength to come back up then you can begin to perform an actual push-up.

I don’t want to totally leave that up to you guys though, so if you aren’t sure what to do feel free to email us at and we will gladly help you guys out.

And finally, you will need a few small pieces of equipment that you can easily store in your home. I’ll go into further detail on this later in the post.

With that said let’s put this chisnit together and start changing your lives!

This program will be 3 days per week and you can split it up Monday, Wednesday and Friday, or Monday, Wednesday and Saturday.

Before you start the actual program, be sure to take a thorough dynamic warm-up every time before you train!

You can find out more about how to do a dynamic warm-up here:

Monday Day 1:   

1a) Push-ups 3 x 1<max      

1b) Alternating reverse Lunge 3 x 15-20 each

2a) Y-W-T-I 3 x 15 sec hold for each

2b) Band resisted good morning 3 x 20

3) Russian twist with leg cycle 2 x 15-20

4) Mountain climbers 3-5x 30 sec on 60 sec off

Wednesday Day 2:

1a) Pistol squat 3 x 1< max each (Start with weaker side and only match with stronger side)

1b) Chin-up 3 x 1< max (You can do these in a park, your garage or buy one that connects right into your doorway!)

1c)  Handstand pushup or Hold 3 x 1<max or max time

2a) Bear crawl 3 x 30 sec

2b) V sit-up 3 x 10-20

3) Jump rope 5 x 60 sec on 30 sec off

Friday or Saturday Day 3:

1a) Plyo push-up 5 x 5

1b) Jump squat 5 x 5

2a) Band pull apart 3 x 15-25

2b) Dive bomber push-up 3 x 15-20

2c) Split squat 3 x 15-20 each

3) Burpees 5 x 30 sec on 60 sec off

If exercises are labeled by the same number but with different letters, that means to perform them in circuit fashion with minimal rest in between each exercise. Then take a 60-90 second rest period after you complete one round. For example, on Day 2 you would perform 1a, then 1b, then 1c and rest 60-90 seconds. Then repeat two more times.

Then you would move down to 2a and 2b and complete that 3 times.

I also highly recommend getting a training journal and keeping track of the reps you accomplish.

This will let you know where you’re at and also give you some perspective and help you set goals for yourself.

The only small pieces of equipment you will need is a jump rope, mini band and chin-up bar. You can grab them all at or

You can follow this program for 3-4 weeks and if you like it and want to take your training a step further, email us at

Quick and efficient.

Like I said before, you can crank out these workouts in 15-30 minutes. If you are really super busy then all you have to do is wake up 30 minutes earlier than you do now, 3 days a week.

I know you can make that happen, and so do you.

If you’re unsure of any exercise a quick YouTube search will do the trick.

This program can be the start of changing your life for the better. We are all creatures of habit, and if you start creating the habit of training 3 days per week for the next 3-4 weeks it will get easier and easier (psychologically) to take your training and life to the next level.

If you would like to add in some extra conditioning work on your days off,  then by all means, do it!

I recommend jumping rope, hill sprints and/or bleacher sprints to start.

Mix in good eating habits, adequate water intake (1/2 your bodyweight in ounces daily at MINIMUM) and enough sleep and you will see noticeable changes over these four weeks.

So start getting after it and let’s get you the physique you’ve always wanted.

Remember the recipe to success is simple, not easy.

Work hard, eat right and recover.

Start the process and change your life.

Now get to work!

Leave a Reply