bodyweight bootcamp: 4 live, 30-minute workout videos you can do anywhere

This bodyweight bootcamp consists of 4 live, 30-minute workout videos you can do anywhere; and i’m sweating with you every step of the way! 

Have you done a facebook live workout with me yet? If not, it’s about time that changes! I’ve been experimenting with doing at-home workouts with you via Facebook Live and it’s received pretty good feedback so far {but I’d love to hear your feedback in the comments below as well}!

I wanted to share the four facebook live workouts I’ve done so far so you have access to all of them in one place that you can refer back to.

Basically I’m giving you a full week of 30-minute, at-home bodyweight workouts, for FREE. Not to mention you get to sweat with me and hear #yesyoucan on repeat so you can push past your threshold and pump out one more rep!

Each of the below 30-minute workouts includes a variety of bodyweight exercises paired with cardio intervals for a complete total body workout you can do anywhere, anytime.

So mix up your workout routine and let me be your accountability partner this week during one of these four live, 30-minute workout videos.

Live 30-Minute HIIT Workout Sponsored by Vital Proteins 

I just did this workout live with several of you last week; thanks to everyone who joined I just love feeling like we were grinding it out in your living room together!

This 30-minute HIIT workout consists of 5 exercises. Perform each exercise consecutively for 45 seconds, then take a 45 second break. next round, perform each exercise consecutively for 40 seconds, then take a 40 second break. continue to repeat this 5-exercise circuit decreasing the amount of time by 5 seconds each set, {45, 40, 35, 30, 25, 20} until you work your way down to 20 seconds per exercise. 

therefore, you’ll complete this 5-exercise circuit for a total of 6 sets, decreasing work time with each set. this workout can be done entirely with just your bodyweight, no equipment needed so you can do it anytime, anywhere.

Core 5 exercises: 

1. down dog + push up
2. kneeling step ups
3. bound + 3 hops back
4. plank drop + jack
5. lateral lunge jacks

you can also get a full recap of this workout here and learn more about how I use vital proteins in my pre-and-post workout nutrition.

Yoga Sculpt + Cardio Workout with GetHealthyUTV 

This Yoga Sculpt + Cardio workout is based off the repetition of 4 yoga-inspired strength exercises, combined with two power cardio intervals. complete each strength exercise for 30 seconds, then power through the 1 minute cardio interval as hard as you can with a goal of getting breathless. continue working your way through the entire circuit for a total of 4-6 cycles {approximately 30 minutes of work}.

no equipment needed, you’ll be feeling a total body burn using just bodyweight during this yoga sculpt + cardio workout.

Core 5 Exercises:

1. 30 second strength: warrior 2 lunge + lift {alternating right/left sides each cycle through}
2. 30 second strength: push up + alternating crescent lunge
3. 30 second strength: plank hold {add variations if you’d like — side plank, hip dips, knee drops}
4. one minute cardio interval #1: 10 high knees + 1 belly flop burpee
5. one minute cardio interval #2: wide narrow squat jacks

you can also get a a similar yoga sculpt circuit here and get a one-year full access pass to 50+ workout videos on gethealthyutv.com, including my new bodyweight fusion program, for only $10 using promo code: LIND10 

Strength + Cardio Total Bodyweight Circuit Workout

This Strength + Cardio Total Body Circuit workout consists 4 circuits; each circuit has 4 strength exercises and one power cardio exercise. complete each strength exercise for 30 seconds, then power through the 1 minute cardio interval as hard as you can with a goal of getting breathless. continue working your way through all 4 circuits. 

again no equipment needed, this is an all-bodyweight workout.

Circuit One Exercises:

1. 30 second strength: reverse burpee
2. 30 second strength: down dog glute stamps {alternating right/left sides each cycle through}
3. 30 second strength: air squats
4. 30 second strength: plank + alternating crescent lunge
5. one minute cardio interval: 10 mountain climbers + 10 high knees

Circuit Two Exercises:

1. 30 second strength: messier squats
2. 30 second strength: wide + narrow squat hops
3. 30 second strength: alternating front lunges
4. 30 second strength: straight leg kicks + lat pull
5. one minute cardio interval: runner squats

Circuit Three Exercises:

1. 30 second strength: alternating plank forearm drop + knee drive
2. 30 second strength: low plank toe taps
3. 30 second strength: squat + rotational punch
4. 30 second strength: standing oblique crunch
5. one minute cardio interval: 180 burpees

Circuit Four Exercises:

1. 30 second strength: sumo squat with heel lifts + lateral shoulder raises
2. 30 second strength: heisman bound + hop
3. 30 second strength: 2 pulse sumo squat + hop
4. 30 second strength: alternating lateral lunges
5. one minute cardio interval: heisman runners

you can also get a a similar strength + cardio bodyweight circuit workout here. 

Total Body Tabata Workout

This Total Body Tabata workout consists X circuits; each circuit has two strength exercises and two tabata cardio exercise. complete each strength exercise for 30 seconds, then move right into the 20 second tabata cardio intervals. continue working your way through all X circuits. 

you can do this workout anywhere as it’s all bodyweight-based, no equipment needed.

Circuit One Exercises — Upper Body:

1. 30 second strength: down dog + knee pull {alternating right/left sides each cycle through}
2. 30 second strength: push up + t-raise
3. 20 second tabata interval #1: mountain climbers
4. 20 second tabata interval #2: plank pop ups

Circuit Two Exercises — Lower Body:

1. 30 second strength: lunge pulses {alternating right/left sides each cycle through}
2. 30 second strength: curtsy lunge + tap or crunch {alternating right/left sides each cycle through}
3. 20 second tabata interval #1: split jumps
4. 20 second tabata interval #2: standing knee drives {alternating right/left sides each cycle through}

Circuit Three Exercises — Upper Body:

1. 30 second strength: plank army crawl
2. 30 second strength: superman + lat pull
3. 20 second tabata interval #1: burpees
4. 20 second tabata interval #2: burpees

Circuit Four Exercises — Lower Body:

1. 30 second strength: wide + narrow squats
2. 30 second strength: lateral lunges {alternating right/left sides each cycle through}
3. 20 second tabata interval #1: mini squat jumps
4. 20 second tabata interval #2: speed skaters

**Plus bonus core work

you can also get a a similar total body tabata workout with weights here. 

If you love these live 30-minute workouts you’ll love my at home 20-minute workout videos from the move training program. jen from paisley + sparrow recently completed my 30-day training program and shared all the behind the scenes details, including her before/after pictures and results, in this blog post.

so tell me in the comments below, do you want to see more facebook live workouts? if so, do you have a set of medium dumbbells at home?

pin these 30-minute workouts 

this post includes affiliate links to vital proteins and gethealthyutv.com. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible.