9 Methods to Design an Intense Body Weight Workout

Intensity and time are related. The more intense a workout is, the shorter it will last. Here are a few methods to help you shorten your workouts:

Option One: Create a Circuit

What we’ll do is simply form a circuit with these exercises, performing them back to back. Instead of 2 minutes rest after each exercise, we’ll rest 3 minutes at the end of the circuit. This will cut 3 minutes time per round, or a total 15 minutes for all five rounds. Here is what it looks like:

Perform 5 rounds of:

  • Squat Jumps – 10 reps
  • Hindu Pushups – 10 reps
  • Chinups – 10 reps
  • Rest 3 minutes

Option Two: Combine Lifts

These exercises can be easily combined to form a hybrid. Simply perform 1 rep of each exercise back to back 10 times for one set. This style may actually give you a slight rest between muscle groups, thus boosting your performance and making the workout faster.

Perform 5 rounds of:

  • Squat Jumps + Hindu Pushups + Chinups – 10 reps
  • Rest 3 minutes

Option Three: Set a time period

If you are really strapped for time, you can set a particular time period, such as 15 minutes and just try to complete as much of the workout as possible. Record your total number of rounds performed in the following workout. Strive to perform one more round in the next workout. Perhaps you will surprise yourself and be able to perform 5 rounds in 15 minutes.

Maximum rounds in 15 minutes of:

  • Squat Jumps – 10 reps
  • Hindu Pushups – 10 reps
  • Chinups – 10 reps

Option Four: Go 300 Style

In the “300? workout, they performed a handful of exercises at high reps. Many times when we write “10 reps” we feel that we can perform more than 10 reps at a time, but we rest because we have written the workout in that manner. By eliminating the concept of sets and reps, we may be able to finish the workout at a faster pace then we thought we could.

For time:

  • Squat Jumps – 50 reps
  • Hindu Pushups – 50 reps
  • Chinups – 50 reps

Option Five: Break up Your Weaknesses

Lets say that we are unable to perform 10 straight repetitions of chinups. We can split the chinups up into 2 subsets of 5 reps. This will rest your back and biceps while you focus on another exercise.

5 rounds of:

  • Squat Jumps – 10 reps
  • Chinups – 5 reps
  • Hindu Pushups – 10 reps
  • Chinups – 5 reps
  • Rest 3 minutes

Another option is:

5 rounds of:

  • Squat Jump – 10 reps
  • Chinups 5 reps
  • Rest 90 seconds
  • Hindu Pushups – 10 reps
  • Chinups 5 reps
  • Rest90 seconds

Option Six: Decreasing Repetitions

When you gradually decrease the repetitions, it makes the set seem mentally easier. Overall, you are still performing the same amount of repetitions.

25-15-10 reps of:

  • Squat Jumps
  • Hindu Pushups
  • Chinups

Option Seven: Alternate with Cardio

Alternate your body weight exercise with a short bout of cardio. You may need to drop sets or rounds due to a dramatic increase in the intensity level.Perform 3 rounds of:

  • Squat Jumps – 10 reps
  • 5 Double Unders
  • Hindu Pushups – 10 reps
  • 5 Double Unders
  • Chinups – 10 reps
  • 5 Double Unders
  • Rest 3 minutes

Option Eight: One Exercise for Time

Choose just one exercise and perform it for a high number of repetitions. Whole body or hybrid exercise can also be used.

Perform 100 repetitions for time of:

Burpees

Option Nine: Use Mini Time Periods

Instead of alternating between three exercises for a set period of time, perform each exercise for a mini time period in a circuit.

Perform 3 rounds of:

  • Squat Jumps – 1 minute
  • Hindu Pushups – 1 minute
  • Chinups – 1 minute
  • 30 Seconds rest