Bodyweight Blitz: 6-Week No-Equipment Shred Program
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
HIIT (High-Intensity Interval Training)
Fitness Level
All Levels
Program Duration
6-Week
Days Per Week
5 Days/week
Time Per Workout
30-40 minutes
Equipment Required
None
Target Gender
Other
Build strength, endurance, and shred fat using just your bodyweight.
Whether you're stuck at home, traveling, or just prefer minimal gear, this program delivers serious results using only your bodyweight. Expect a mix of strength moves, cardio bursts, and core focus to torch fat, sculpt lean muscle, and boost endurance — anywhere, anytime.
Upper Body Power + Core
| Exercise | Sets | Reps |
| Incline Push Up | 4 | 12- 15 |
| Pike Push up | 4 | 10-12 |
| Triceps Dips | 3 | 8-10 |
| Superman exercise | 3 | 12-15 |
| Hollow Hold | 3 | 5 |
| Push Up with Rotation | 3 | 12 |
Lower Body Strength + Plyo
| Exercise | Sets | Reps |
| Bodyweight Squats | 4 | 15--20 |
| Bodyweight Bulgarian Split Squat | 4 | 8-12 per leg |
| Jump Squat | 4 | 8-12 |
| Skater | 4 | 30 |
| Squat Hold Calf Raise | 3 | 45 sec |
Cardio Blast HIIT
| Exercise | Sets | Reps |
| High Knee Skips_Cardio | 3 | 30 seconds |
| Jumping jack | 4 | 30 seconds |
| Navy Seal Burpee | 4 | 10-12 |
| Mountain Climber | 3 | 20 |
| Skater | 3 | 10-12 per leg |
| Flutter Kicks | 3 | 60 sec |
Core & Stability Dominator
| Exercise | Sets | Reps |
| Plank Jacks Extended Leg | 3 | 20 |
| Side Plank Leg Raises | 3 | 15 |
| v up down with stability ball | 3 | 15 |
| Bicycle Crunch | 3 | 15--20 |
| Dead Bug | 3 | 12 |
| Superman exercise | 3 | 12-15 |
Full Body Conditioning Challenge
| Exercise | Sets | Reps |
| Navy Seal Burpee | 3 | 10-12 |
| Shoulder Tap Push up | 3 | 12-15 |
| Squat Hold Calf Raise | 3 | 12-15 |
| Single Leg Broad Jump | 3 | 6-8 per leg |
| Bodyweight Walking Lunge | 3 | 12-15 per leg |
| Reverse Plank Kicks | 3 | 20 |
