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Ready to strengthen, stretch, and break a sweat? This high-intensity bodyweight workout is a simple, effective way to work your whole body—without any machinery or extra equipment. From heart-pumping jump tucks to core-blasting mountain climbers, these supersetted moves will help build strength and boost metabolism with just body resistance alone. So take this workout to the park, the playground, or the living room floor—there's no excuse to skip a workout again! If you need more detail on any of the moves below, check out our list of 50 bodyweight moves for explanations.

30-Minute Home Bodyweight Workout Graphic

Special thanks to our model, Lauren Williams, a personal trainer and head coach at Tone House New York, and Lululemon for outfitting her in the Wunder Under Crop II and tank top.

Originally published August 2013. Updated May 2015.

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