Member's Area

Springbok

Fitness Workouts  Bodyweight Workouts (20 Minutes or Less)  Springbok

Difficulty: Time: Equipment:
Beginner 20 Minutes or Less Bodyweight

Complete four rounds of this circuit, working for 30 seconds and resting for 30 seconds. Take additional rest as needed, but try to take it between rounds.

Got a question about this workout? You’ll most likely find your answer here, but if you’re really stuck you can ask it in the forums.

Exercise: Work/Rest Ratio: Rounds:
Lateral Bounds 30:30 4
Dead Bug 30:30 4
Hands-Elevated Push-Up 30:30 4
Mountain Climber 30:30 4
Jump Squat 30:30 4
Download Printable PDF of this Workout

Like this workout? How about one of these for next time…

Difficulty: Intermediate

Complete as many rounds as possible (AMRAP) of each circuit in 10 minutes before moving on to the next one. Take additional rest as needed, but try to take it between rounds and circuits.

Click here to view: the workout | downloadable PDF

Difficulty: Advanced

Complete four rounds of this negative-rest circuit, working for 30 seconds and resting for 20 seconds. Take additional rest as needed, but try to take it between rounds.

Click here to view: the workout | downloadable PDF