Have you ever done a workout at home that primarily burns fat, gets you shredded, builds muscle, and increases endurance? Whether your answer is a yes or a no, this quick and effective routine will do just that. It consists of six exercises that will target your full body using only your body weight. It shouldn’t take you longer than 30 minutes to complete.
How To Get Ripped At Home
This routine can be done every morning to kick start your day. Believe it or not, when you work out in the morning it’ll improve your mood right away due to a neurochemical release called serotonin. A 2017 study suggests that this makes our brain feel happy and uplifts our mood, giving us more energy and feeling more alert.
You’ll be training your body to improve its functional strength, meaning that this routine will help make your everyday activities easier such as walking up the stairs, carrying groceries, and even smoother movement patterns. Let’s get started!
Functional Strength Training
This is a circuit-styled high-intensity interval training (HIIT) where you will perform six exercises back to back with no rest. Rest 90 seconds in between each circuit and do this for 3 rounds in total.
High Plank to Low Plank
This is a core and killer core and shoulders exercise that acts as a warm-up for our body. You might already be aware of how to do a plank, therefore this exercise is a great way to progress your workout. If you get tired, just slow reps down as the goal is not to stop while you’re training.
- Start in a push up position where your arms are shoulder-width apart, legs together, and body in a straight line from head to feet. Brace your core and glutes.
- Slowly transition into a low plank by dropping one forearm to the ground, followed by the other. Your elbows should be directly under your shoulders in a low plank.
- Return to the starting position by straightening one arm at a time to lift yourself into a high plank.
- Repeat this movement for 45 seconds.
Burpees are great for burning fat and it works on your arms, shoulders, chest, back, core, glutes, and legs. This full-body exercise will get your heart rate pumping and improve your cardiovascular endurance.
- Begin by standing tall with your feet hip-width apart and arms down by your sides.
- Lower down into a squat by bending your knees and placing your palms on the floor in front so they’re inside your feet.
- Holding your weight on your hands, kick your feet back into a high plank position.
- Keeping your body straight and muscle tension, do one pushup.
- Jumping your feet towards your hands, followed by explosively pushing off your toes into a jump, reach your arms overhead as you do this.
- Repeat this movement for 45 seconds.
The V-up is a core exercise that targets your core, glutes, and hip flexor muscles. This is a great exercise that will work both your upper and lower abs.
- Lie on your back with your arms extended overhead, legs straight, and feet together. Brace your core and glutes so that your lower back is flat on the ground.
- Exhale as you simultaneously lift your upper and lower body off the floor until your form a V-shape. Reach your hands to touch your shins.
- Inhale as you return to the starting position.
- Repeat this movement for 15 reps.
Explosive Push Ups
This exercise will develop explosive upper body strength. The push up primarily works your chest, triceps, front shoulders, and core. We will explosively push off our hands to increase the intensity and keep our heart rate up. If you find this difficult, you can regress to knee push ups (read our knee push ups tutorial here).
- Begin in a pushup position where your arms are shoulder-width apart and your hands are underneath your shoulders. Your legs are straight, feet together, with core and glutes squeezed.
- Inhale as you lower down by bending your elbows until your elbows are 90 degrees.
- Exhale as you explosively extend your arms as quickly as your can to lift your hands off the ground.
- Repeat this for 20 reps.
The mountain climber is an incredibly efficient exercise that targets multiple muscle groups such as your arms, shoulders, core, quads, glutes, and hip flexors. They are great for building your endurance, core strength, and agility.
- Begin in a push up position with hands shoulder-width, legs straight, abs engaged, and body in a straight line.
- Draw your right knee towards your chest as far as you can.
- Switch legs by pulling your right leg out and left knee in.
- Keep your core tight and hips down. Perform this in and out movement as fast as you can.
- Repeat for 45 seconds. Alternatively, you could do cross-body mountain climbers to target your obliques.
The reverse crunches are a powerful exercise that works on the rectus abdominis, the six-pack muscle, especially the lower abs. It also activates your glutes and hip flexors.
- Lie on your back with your arms by your sides, and palms pressed into the ground.
- Bend your knees so that your feet are flat on the floor.
- Engage your core and draw your knees towards your chest until your lower back lifts off the ground while keeping your feet together. Keep the legs around 90 degrees throughout this movement.
- Slowly return to the starting position with your feet 6 inches off the ground.
- Repeat this for 20 reps.
Push up + Single Arm Rows + Side Reach Outs
This exercise combines three movements that will increase your upper body strength. It targets your chest, shoulders, core, and back muscles.
- Begin in a push up position where your arms are shoulder-width apart and your hands are underneath your shoulders. Your legs are straight, feet together, with core and glutes squeezed.
- Lower down into a push up by bending your elbows until your chest touches the ground.
- Reach your arms out to the side, squeezing your shoulder blades together.
- Bring your hands back to your sides and push up into a high plank position.
- Draw your right elbows towards the ceiling, squeezing your back to do a single-arm row, followed by switching sides.
- Repeat this sequence for 10 reps.
The Perfect Workout
After completing one round of this routine, rest for 90 seconds before completing two more rounds! Give yourself the pleasure of completing this perfect and well-rounded workout every morning to kick start your day, the right way. Below is a step-by-step program card.
The Takeaways: How To Get Shredded At Home
Now you have a quick, powerful, and effective routine that you can do at home or anywhere. Focus on doing as many high-quality reps within the circuit as you can. I recommend you to implement this exercise daily and supplement these exercises with bar workouts such as pull ups and dips that will further enhance your muscular strength and endurance.
You can also add variations to the routine by switching out some of the exercises with another, I have covered extensively on many calisthenics foundations with movements such as pushing, pulling, core, and lower body. Mix and mash these exercises to create your very own perfect workout!
With that said, if you’d like a step-by-step program that is personalized to your health and fitness goals, and prioritizes mobility, recovery, and nutrition, subscribe to one of our best-selling functional strength training programs today to transform your health and physique.
I’m Pat Chadwick, a qualified Level 2 and Level 3 calisthenics coach and athlete from London, England, with six years of experience. I’ve competed in various UK competitions, including the Kalos Stenos Championships, where I achieved third place in the lightweight category. My passion is highlighting the beauty of calisthenics as an authentic and pure form of body expression. I believe that everyone has the potential to become a champion of their body and mind, and that calisthenics opens the door to personal empowerment.