Body Beats

BodyBeats

Quick workout

Full-Body Circuit

10 min
Full Body Cardio

A high-intensity circuit using bodyweight only. Quick, effective, and works everything.

Format: Perform each exercise for 30 seconds, then move to the next with minimal rest. Complete 2 full rounds.

Jumping Jacks

30 seconds

Jump feet out while raising arms overhead, then back to start.

Option: Step side to side with arm raises for a low-impact option.

Step-by-step
1

Stand tall with feet together and arms at your sides.

2

Jump your feet out wide while raising your arms overhead.

3

Jump back to start position.

4

Keep your core engaged and land softly.

5

Move at a steady rhythm.

6

Breathe steadily throughout.

Jumping Jacks

  • Gets your heart rate up and wakes up the whole body
  • Fun, nostalgic move that feels like play
  • Perfect quick cardio burst anytime

Jumping Jacks

Full body

Move type

Cardio

Targets

Conditioning Coordination Calves

Push-Ups

30 seconds

Hands shoulder-width apart, lower your chest to the ground and push back up. Keep your body in a straight line throughout.

Option: Drop to knees for an easier version, or try diamond push-ups for more of a challenge.

Step-by-step
1

Start in a high plank position with hands placed slightly wider than shoulder-width apart, fingers pointing forward.

2

Engage your core, glutes, and thighs so your body forms a straight line from head to heels.

3

Slowly bend your elbows to lower your chest toward the floor, keeping elbows at about 45 degrees from your body.

4

Lower until your chest is just above or gently touching the floor (or as far as comfortable).

5

Push through your hands to straighten your arms and return to the starting position.

6

Breathe in as you lower, breathe out as you push up.

Push-Ups

  • Builds a strong chest, shoulders and arms — hello upper-body power!
  • Teaches your whole body to work together like a well-oiled machine
  • Boosts confidence every single time you knock out a few reps

Push-Ups

Upper body Core

Move type

Strength

Targets

Chest Shoulders Triceps

Bodyweight Squats

30 seconds

Stand with feet shoulder-width apart, lower down as if sitting into a chair, then drive back up through your heels.

Option: Hold dumbbells at your sides or at shoulder height to add resistance.

Step-by-step
1

Stand tall with feet shoulder-width apart, toes slightly turned out.

2

Brace your core and keep your chest lifted and shoulders back.

3

Push your hips back and bend your knees to lower as if sitting back into a chair.

4

Lower until your thighs are parallel to the ground or as low as feels comfortable.

5

Drive through your heels to stand back up, squeezing your glutes at the top.

6

Keep your knees tracking over your toes throughout the movement.

Bodyweight Squats

  • Wakes up your legs, glutes and core — the foundation of everything
  • Helps you move through life with more power and less effort
  • Feels amazing once you get the rhythm going

Bodyweight Squats

Lower body

Move type

Strength

Targets

Quads Glutes Hamstrings

Plank Hold

30 seconds

Hold a forearm plank with your body in a straight line from head to heels. Breathe steadily and keep your core tight.

Option: Drop to knees if you need to, or try a high plank on your hands.

Step-by-step
1

Start on your forearms with elbows directly under your shoulders.

2

Extend your legs behind you, toes tucked under.

3

Engage your core, glutes, and thighs so your body is in one straight line from head to heels.

4

Keep your neck neutral, looking at the floor.

5

Hold and breathe steadily for the desired time.

6

If form breaks, drop to knees or rest and reset.

Plank Hold

  • Builds a rock-solid core that supports everything you do
  • Improves posture and helps your back feel stronger
  • Tiny time investment, huge payoff

Plank Hold

Core

Move type

Stability

Targets

Abs Lower back

Mountain Climbers

30 seconds

In plank position, alternate driving knees toward your chest quickly.

Option: Slow it down and step feet in instead of jumping for lower intensity.

Step-by-step
1

Start in a high plank position.

2

Bring one knee toward your chest.

3

Quickly switch legs, driving the other knee forward.

4

Keep your hips level and core tight.

5

Move at a steady pace.

6

Breathe in rhythm with your movement.

Mountain Climbers

  • Awesome cardio that also fires up your core
  • Burns energy fast and feels like a mini adventure
  • Builds endurance and coordination

Mountain Climbers

Full body

Move type

Cardio Stability

Targets

Abs Conditioning Shoulders Hip flexors

Burpees

30 seconds

Squat down, kick feet back to plank, jump feet forward, and leap up.

Option: Skip the jump at the top and just stand up for a gentler version.

Step-by-step
1

Stand tall, then squat down and place hands on the floor.

2

Kick your feet back to a plank position.

3

Do a push-up (optional).

4

Jump your feet forward to your hands.

5

Explode up into a jump, reaching arms overhead.

6

Land softly and go straight into the next rep.

Burpees

  • The ultimate full-body move — strength + cardio in one
  • Gets you breathing hard and feeling alive
  • Modified versions make it welcoming for everyone

Burpees

Full body

Move type

Cardio Strength Power

Targets

Conditioning Chest Quads Shoulders

Rest 30–60 seconds between rounds if needed.

Back to home

Always exercise with good form and listen to your body. If you have any medical conditions, injuries, or concerns, please consult your doctor before starting any exercise programme.