Free 30-Minute Bodyweight Workout | Full Body Strength & Cardio Intervals (No Equipment)

Unleash explosive power and full body strength with this Free Bodyweight workout led by Julius White.

This 30 minute full body workout combines strength training and cardio intervals to keep your heart rate high while building functional strength with no equipment needed.

The session includes:
👉 A guided warm up to improve mobility and prevent injury
👉 Two rounds of strength and cardio intervals with 40 seconds work and 20 seconds rest
👉 Lower body, upper body, and core bodyweight exercises
👉 A final cardio push with burpees
👉 A full cool down to support recovery and flexibility

Train anywhere and stay consistent with a structured bodyweight routine designed for real results.

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00:00 Intro
00:14 Warm Up
03:21 Squats
04:05 Reverse Lunges with Tuck
05:07 Kneeling Step Ups
06:01 Skater Squats
06:59 Low Knees
08:08 Squat Pulses
09:03 Front Lunges with Tuck
10:05 Step Ups with Tuck
10:47 Skater Power
11:48 High Knees
13:03 Wood Chops
14:29 Plank Rows
15:37 Tricep Push Ups
16:47 Sit Ups
17:55 V Sit
19:26 Wood Chop Rotation
20:27 Plank Fly
21:27 Alternating Push Ups
22:41 Frog Sit Ups
23:55 V Sit Rotation
24:50 Burpees
25:54 Cool Down
29:41 Finish

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Видео Free 30-Minute Bodyweight Workout | Full Body Strength & Cardio Intervals (No Equipment) канала Mixed Fitness Arts