{"id":43700,"date":"2020-05-01T03:00:00","date_gmt":"2020-05-01T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/15-minute-bodyweight-workout\/"},"modified":"2020-05-01T03:00:00","modified_gmt":"2020-05-01T01:00:00","slug":"15-minute-bodyweight-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-minute-bodyweight-workout\/","title":{"rendered":"Workout of the Month: Witness the Fitness"},"content":{"rendered":"\n<p><strong>ALL LEVELS<\/strong> \/ bodyweight\nworkout for strength, power, speed \/ 15 mins<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: high bar,\nbox, mat<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Short, sweet and effective: three words we could use to describe this <strong>bodyweight workout<\/strong>. A 15-minute high-intensity session that will help you develop strength, power and speed. There are <strong>4 exercises <\/strong>to complete per round. You will perform <strong>3 rounds<\/strong>. Between each round, you will have <strong>1 minute to rest.<\/strong> <\/p>\n\n\n\n<p>Each round is as\nfollows:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\">Pull-ups <\/a>\u2013 30s<\/li><li><a href=\"https:\/\/vimeo.com\/191992395\/8971ecd17d\">Box jumps<\/a> \u2013 40s<\/li><li><a href=\"https:\/\/vimeo.com\/193039660\/d2a8155cef\">Push-ups<\/a> \u2013 50s<\/li><li><a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">Squats<\/a> \u2013 60s<\/li><\/ol>\n\n\n\n<p><em>(rest 60 secs\nand repeat for 3 rounds)<\/em><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">BODYWEIGHT WORKOUT: WITNESS THE FITNESS<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">SCALING<\/h3>\n\n\n\n<p>If you are new to bodyweight\nworkout or high-intensity training, scale the exercises as follows:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jump pull-up \u2013 jump from the floor or a box<\/li><li>Box jump \u2013 step up onto the box<\/li><li>Push-up \u2013 push up on knees<\/li><li>Squat \u2013 same for all levels<\/li><\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">EXPERT TIPS<\/h3>\n\n\n\n<p>Once again, <strong>the focus of this workout is the pace. <\/strong>For most people, pull-ups will be the most challenging and squats, the least. Therefore, <strong>pace yourself on the pull-ups (and box jumps)<\/strong> \u2013 breaking it down into smaller chunks if necessary. Then on the push-ups and squats, aim to go unbroken, as you pick up the pace.\u00a0<\/p>\n\n\n\n<p><strong>This workout will no doubt challenge your aerobic capacity,<\/strong> so rest hard during each round for 60 secs. Don\u2019t forget that each time you complete a round, you will be more fatigued, so it\u2019s OK to slow down a little as you move through the workout.<\/p>\n\n\n\n<p>To keep track of your progress, make a note of the total number of reps at the end and try to beat it next time.<\/p>\n\n\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 BODYWEIGHT WORKOUT EXERCISES<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\">1. PULL-UPS<\/a><\/h4>\n\n\n\n<p> <strong>30 secs exercise, 20 secs rest<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep core and glutes tight. <\/li><li>Squeeze shoulder blades together. <\/li><li>Maintain shape.  <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pull up\" src=\"https:\/\/player.vimeo.com\/video\/194348767?h=dcdb6fde1e&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/191992395\/8971ecd17d\">2. BOX JUMPS<\/a><\/h4>\n\n\n\n<p> <strong>40 secs exercise, 20 secs rest<\/strong>  <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep core tight. <\/li><li>Drive hips up. <\/li><li>Bend knees on landing.  <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Box jump\" src=\"https:\/\/player.vimeo.com\/video\/191992395?h=8971ecd17d&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/193039660\/d2a8155cef\">3. PUSH-UPS<\/a><\/h4>\n\n\n\n<p> <strong>50 secs exercise, 20 secs rest<\/strong>   <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep core and glutes tight. <\/li><li>Shoulders over wrists. <\/li><li>Body in straight line.  <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Push up\" src=\"https:\/\/player.vimeo.com\/video\/193039660?h=d2a8155cef&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">4. SQUATS<\/a><\/h4>\n\n\n\n<p><strong>60 secs exercise, 20 secs rest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep core tight. <\/li><li>Drive hips up. <\/li><li>Weight through center of feet.<strong>\u00a0 <\/strong><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Deep squat\" src=\"https:\/\/player.vimeo.com\/video\/193041551?h=18b70ea278&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Bodyweight workout: done! Time to check some other options: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/high-intensity-workout\/\">10-minute high intensity workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/17-minute-whole-body-workout\/\">17-minute whole-body workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/15-minute-strength-endurance-workout\/\">12-minute strength and endurance workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/15-minute-circuit-training\/\">15-minute circuit training<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/el-diablo-circuit-workout\/\">15-minute strength and endurance circuit workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/strength-and-endurance-workout-five2\/\">Strength and endurance workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/push-pull-squat-workout\/\">Push pull squat workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/9-min-tabata-workout\/\">9 minute Tabata workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/high-intensity-strength-cardio-workout\/\">High-intensity strength and cardio workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/barbell-workout-resilience\/\">High-intensity barbell workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/deadlift-workout\/\">Deadlift workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/metcon-workout\/\">Metcon workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/cardio-bodyweight-circuit\/\">Cardio bodyweight circuit<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/core-bag-emom-workout\/\">Core bag EMOM workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/bodyweight-circuit-fantastic-4\/\">Bodyweight circuit<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/trx-bodyweight-workout\/\">Bodyweight and TRX workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/queenax-workout\/\">Queenax workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-workout\/\">Kinesis workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/summer-bodyweight-workout\/\">Summer bodyweight workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/glutes-workout\/\">Glutes workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tabata-workout\/\">16-minute tabata workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/couples-workout-core-stability-strength\/\">Bodyweight workout for couples<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/10-bodyweight-workout\/\">10-minute bodyweight workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/16-minute-tabata-workout\/\">High intensity tabata workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/36-minute-leg-workout\/\">Leg workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kettlebell-core-workout\/\">Kettlebell core workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/barbell-workout\/\">Barbell workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/10-minute-mayhem\/\">10-minute high intensity workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/workout-month-devils-advocate\/\">Cardio workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-movement-balance\/\">Movement balance workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-core-bag-workout\/\">Core bag workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-kinesis-core-workout\/\">Kinesis core workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/workout-month-jump-start-hiit-workout\/\">Jumping HIIT workout<\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ bodyweight workout for strength, power, speed \/ 15 mins Equipment: high bar, box, mat Short, sweet and&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43701,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"15-Minute Bodyweight Workout for Strength, Power &amp; Speed | EVO Fitness","_seopress_titles_desc":"Short, sweet and effective: 3 words we could use to describe this bodyweight workout. A 15-minute session that will make you witness the fitness.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[120,126,129,137,140,143,178,179,612,113],"class_list":["post-43700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-power","tag-workout","tag-fitness","tag-bodyweight","tag-functional-training","tag-strength","tag-high-intensity","tag-speed","tag-circuit-training","tag-exercise"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43700","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43700"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43700\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43701"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}