10 Intense Bodyweight Workout Challenges to Push Your Limits

Are you looking to get fit fast without any equipment? Bodyweight workouts are a great way to challenge yourself and push your limits. Whether you’re a beginner or a seasoned athlete, these intense bodyweight workout challenges will help you get in shape and improve your overall fitness level. From high-intensity interval training to strength and endurance exercises, these challenges are designed to push you to your limits and help you achieve your fitness goals. So, get ready to sweat and see results with these 10 intense bodyweight workout challenges.

1. Burpee Challenge

The burpee is a full-body exercise that combines a squat, push-up, and jump. It’s a great way to improve your cardiovascular fitness and build strength in your legs, arms, and core. To complete the burpee challenge, set a timer for 5 minutes and see how many burpees you can do in that time. Challenge yourself to beat your previous record each time you do the workout.

2. Plank Challenge

The plank is a core-strengthening exercise that also works your shoulders, arms, and glutes. To complete the plank challenge, start by holding a plank for 1 minute. Each day, add 10 seconds to your plank time until you can hold a plank for 5 minutes straight. This challenge will help you build a strong core and improve your overall stability.

3. Push-up Challenge

Push-ups are a classic bodyweight exercise that works your chest, shoulders, triceps, and core. To complete the push-up challenge, start by doing as many push-ups as you can in 1 minute. Each day, try to increase the number of push-ups you can do in that time. Challenge yourself to double your initial number by the end of the week.

4. Squat Challenge

Squats are a great lower body exercise that works your quadriceps, hamstrings, and glutes. To complete the squat challenge, start by doing 50 squats in a row. Each day, add 10 squats to your total until you can do 100 squats in a row. This challenge will help you build strong legs and improve your lower body strength.

5. Mountain Climber Challenge

Mountain climbers are a high-intensity exercise that works your core, shoulders, and legs. To complete the mountain climber challenge, start by doing 50 mountain climbers in 1 minute. Each day, try to increase the number of mountain climbers you can do in that time. Challenge yourself to reach 100 mountain climbers in 1 minute by the end of the week.

6. Plank Jack Challenge

Plank jacks are a variation of the plank exercise that also works your cardiovascular system. To complete the plank jack challenge, start by doing 30 plank jacks in a row. Each day, add 5 plank jacks to your total until you can do 50 plank jacks in a row. This challenge will help you improve your core strength and endurance.

7. Lunge Challenge

Lunges are a great lower body exercise that works your quadriceps, hamstrings, and glutes. To complete the lunge challenge, start by doing 20 lunges on each leg. Each day, add 5 lunges to each leg until you can do 50 lunges on each leg. This challenge will help you build strong, toned legs and improve your overall lower body strength.

8. Handstand Challenge

Handstands are a challenging bodyweight exercise that works your shoulders, arms, and core. To complete the handstand challenge, start by holding a handstand against a wall for 30 seconds. Each day, try to increase your handstand time by 5 seconds until you can hold a handstand for 1 minute. This challenge will help you build upper body strength and improve your balance and stability.

9. Jump Squat Challenge

Jump squats are a plyometric exercise that works your lower body and improves your explosive power. To complete the jump squat challenge, start by doing 20 jump squats in a row. Each day, add 5 jump squats to your total until you can do 50 jump squats in a row. This challenge will help you build strong, powerful legs and improve your overall lower body strength.

10. Burpee Box Jump Challenge

The burpee box jump is a challenging exercise that combines burpees with box jumps. To complete the burpee box jump challenge, start by doing 10 burpee box jumps in a row. Each day, try to increase the number of burpee box jumps you can do in a row. Challenge yourself to reach 20 burpee box jumps in a row by the end of the week. This challenge will help you improve your cardiovascular fitness, build strength in your legs and core, and increase your explosive power.

These 10 intense bodyweight workout challenges are designed to push your limits and help you get fit fast with no equipment. Whether you’re a beginner or a seasoned athlete, these challenges will help you improve your overall fitness level, build strength and endurance, and achieve your fitness goals. So, get ready to sweat, push yourself to your limits, and see results with these challenging bodyweight workouts.