Are you overweight? No? Just checking because if you don’t have at least 20 pounds of fat to lose then you probably shouldn’t be reading this article. I’m going to show you a really simple bodyweight workout you can perform in the comfort of your own home:

First, let me show you how to perform each exercise:

Jumping Pullups

1. Grab a pullup bar with a palms facing away with you grip.
2. The goal here is to use a jump to boost yourself up, then complete the movement by pulling yourself as high as possible. Ideally you want to clear the bar with your chin.
3. So lets say you jump up, and are able to cover 50% of the distance between your chin and the bar.
4. From here on, pull yourself as much as you can . Even if you cover an extra inch distance by pulling, you’re still completely the movement correctly.
5. You’ll gradually become stronger and be able to perform full jumping pullups.

Wall Pushups

1. Place your hands on a sturdy wall.
2. Stand so that your arms are fully straight.
3. Lean towards the wall until your nose is just an inch away from the wall
4. Push your body back to starting position.

Body Swings

1. Stand with your back straight, feet slightly wider than shoulder width apart, and your arms extended overhead.
2. Slowly squat down as if you were about sit down on a chair.
3. As you do this, swing your arms while keeping them straight, towards the ground.
4. The key is to be in a “chair squat” position (you can even practice by placing a chair behind you and stopping the movement when your hips touch the chair).
5. Bend by the waist and leg your hands fall between your feet.
6. Swing your arms back to starting position while straightening your body back out.
7. This is a “swinging” movement.

Double Crunch

1. Lay down with your back on the floor.
2. Place your hands behind your head for support.
3. Make sure your head and shoulders are off the floor.
4. Maintain slight tension on the abdominals.
5. Bend your knees and raise your feet off the ground.
6. Perform a crunch by squeezing your abdominals and letting your upper back come slightly off the floor.
7. At the same time, bring your knee towards your chest.
8. Return to starting position.
9. Make sure your head and feet never touch the floor.

Now, here’s the workout:

3 rounds of:

• Jumping Pullups, 5 reps
• Body Swings, 10 reps
• Double Crunch, 15 reps
• Wall Pushups, 20 reps
• 60 Seconds rest

Perform all the repetitions for each exercise before moving onto the next one. Perform all the exercises back to back, and rest 60 seconds after all exercises are complete. This is one circuit. Repeat for two more circuits. You may want to time each workout to keep track of your progress.