← Workout Library
Basic
Home Bodyweight Shred
Three weeks of high-intensity bodyweight circuits designed to torch calories, preserve muscle, and be done anywhere — no equipment, no excuses.
3
Weeks
Intermediate
Difficulty
Fat Loss
Category
Basic
Tier Required
🎯 Program Goal
Drop body fat and dramatically increase muscular endurance in 21 days.
DAY-BY-DAY BREAKDOWN
Complete each day in order. Rest days are built into the weekly schedule — take them.
Day 1
Full Body HIIT
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
| Jumping Jack | 1 | 60s | 15s |
| Burpee | 3 | 12 | 30s |
| Mountain Climber | 3 | 30s | 20s |
| Push-Up | 3 | 15 | 30s |
| High Knees | 2 | 30s | 20s |
Coach's Note: Keep rest strict. The burn is the point.
Day 2
Lower Body Burn
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
| Jump Squat | 4 | 15 | 30s |
| Reverse Lunge | 3 | 12 each | 30s |
| Glute Bridge Pulse | 3 | 25 | 20s |
| Wall Sit | 3 | 45s | 30s |
| Donkey Kick | 2 | 20 each | 20s |
Coach's Note: Go unbroken on the wall sit. If you drop, restart the clock.
Day 3
Upper Body + Core
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
| Pike Push-Up | 4 | 10 | 30s |
| Tricep Dip (chair) | 3 | 12 | 30s |
| Plank | 3 | 45s | 20s |
| V-Up | 3 | 15 | 30s |
| Superman Hold | 3 | 30s | 20s |
Coach's Note: V-ups: meet in the middle, do not throw your legs.
READY TO START?
Join the matching challenge to log your progress, earn badges, and compete on the leaderboard.