Even the most dedicated, enthusiastic athlete loses motivation once and a while. A countdown workout is a great way to mix things up, challenge yourself, and work up a sweat right at home.
Whether you’ve found yourself in a fitness rut or are simply looking to take things to the next level, this Countdown Workout provides a challenging full body workout – without any equipment required.
What is a countdown workout?
A countdown workout begins with a certain number of repetitions, and decreases the number of repetitions by one as you move to each new exercise.
For example, a workout countdown that begins with 10 repetitions of an exercise will be followed by 9 repetitions, then 8, 7, 6 … until you reach 1.
Countdown workouts vary in the types of exercises and beginning quantity of repetitions, but all follow the same structure.
Countdown Workout Example:
- 5 Jumping Jacks
- 4 Lunges
- 3 Squats
- 2 Skips
- 1 Plank
Most workout countdowns prove to be quite challenging, as the structure requires that you work your way through a high number of repetitions of each exercise. Once you near the end of the workout with lower repetitions, the exercises typically increase in difficulty.
This countdown workout provides total body strengthening. The exercises target each different area of the body, creating a beneficial full body workout. And the best part: no equipment is needed.
Related: 30 Minute Full Body Strengthening Workout
Complete this countdown workout right at home to strengthen your arms, core, back, glutes, legs and feet. You’ll also find some cardio exercises thrown in the mix to help keep your heart rate up and burn maximum calories.
How to Complete the Countdown Workout
While finishing this Countdown Workout might require a great deal of endurance and strength, navigating its structure does not. Lucky for us, workout countdowns are relatively straightforward and easy to follow.
Begin by completing 30 repetitions of the first exercise – in this case, calf raises. After finishing 30 calf raises, complete 29 repetitions of the next exercise – in this case, jumping jacks. After 29 jumping jacks, you’ll work your way through 28 cross body punches, 27 lunges, and so forth.
While 30 repetitions may not sound like a lot on its own, the repetitions of each exercise quickly begin to add up. This countdown workout is structured so that each exercise targets a different area of the body than the previous. This helps make things a bit more manageable while still providing a full body workout.
For maximum strength benefits and calorie burn, avoid resting in between exercises.
Full Body Countdown Workout
Try this total body Countdown Workout right at home! These no equipment exercises strengthen the entire body while keeping your heart rate elevated. For an even bigger challenge, work your way through the countdown with no break or rest in between each exercise.
- 30 Calf Raises
- 29 Jumping Jacks
- 28 Cross Body Punches
- 27 Walking Lunges
- 26 Skaters
- 25 Straight Leg Sit Ups
- 24 Alternating Leg Lifts
- 23 Bridges
- 22 Second Plank
- 21 Push Ups
- 20 Jump Squats
- 19 Supermans
- 18 Donkey Kicks
- 17 High Knees
- 16 Sumo Squat Pulses
- 15 V Sits
- 14 Alternating Side Lunges
- 13 Mountain Climbers
- 12 Commandos
- 11 Sit Ups
- 10 Burpees
- 9 Tricep Dips
- 8 Single Leg Toe Touches
- 7 Single Leg Deadlifts
- 6 Tuck Jumps
- 5 Planking Shoulder Taps
- 4 Legs Down
- 3 Butt Kicks
- 2 Leg/Arm Extensions
- 1 Man Maker
Countdown Workout Exercises
Work your war through this Countdown Workout by repeating each of the exercises the designated number of times. Start with 30 repetitions and work your way down to one as you move through different areas of the body. With a mix between cardio and strength exercises, you’ll get a full body burn by the end.
30 – Calf Raises
Standing straight with arms at your sides, rise up onto your toes slowly and with control. Return back to a flat foot position and repeat. For an extra challenge, complete this exercise on the edge of a stair, allowing your heel to dip below the stair before rising back on to your toes.
29 – Jumping Jacks
Begin in a standing position with arms at your sides. In a single jump, bring your hands up above your head and land with your feet spread apart wider than hip width distance. Jump again to return back to your original position, and continue to repeat.
28 – Cross Body Punches
Stand with your feet about hip width distance apart and knees bent slightly. Bring your hands up to your chest, forming fists with each. Forcefully extend your right arm, crossing your body slightly to the left as if throwing a punch. Next, alternate sides by bringing your right fist back to your chest while punching with your left arm. Continue to repeat.
27 – Walking Lunges
Begin by standing with both feet together, and then step forward with one foot. Bend at the knees to lunge, lowering down until your front thigh is parallel to the floor. Straighten back up to standing and take a step forward with your back foot. Lower into a lunge and continue to alternate feet, moving forward as if walking.
26 – Skaters
From standing, cross your left foot back behind your right. Bend at the knees to lower slightly as you extend your left foot to the right side. Next, push off your right foot to jump to the left, bringing your back foot forward while crossing your right foot behind your left. Continue to alternate feet as you hop side to side as if skating.
25 – Straight Leg Sit Ups
Lie flat on your back with legs extended straight and hands behind your head. Reach into the air with your right arm as you use your core to lift your upper body from the floor, while keeping your legs straight. Continue to sit up, leaning forward to touch your left toes with your right hand. Next, slowly lower your upper body back down to the floor. Continue to repeat, alternating arms with each sit up.
24 – Alternating Leg Lifts
Continue lying flat on your back with legs extended straight. Keep your arms at your sides and legs straight, while lifting one leg into the air. Hold for a few seconds and then lower back to the floor. Continue to repeat, alternating legs.
23 – Bridges
Lying flat on your back, bend at the knees to plant the soles of your feet flat on the floor. Lift your hips into the air, rising until your upper body forms a straight line from your knees to shoulders. Lower your hips back down to the floor and repeat.
22 – Plank
Begin by lying face down on the floor, moving your hands underneath your shoulders with palms flat on the flower. Push up on your palms to form a plank, keeping your arms about shoulder width apart. Distribute your body weight between your elbows and toes to maintain a flat, board-like position. Hold for 22 seconds and then lower back down to the floor.
Related: 15 Plank Variations to Strengthen Your Core
21 – Push Ups
Return to a straight arm plank position and place your palms flat on the floor. With a flat back, bend at the elbows to lower your body down towards the floor. Continue to lower until you hover a few inches above the floor, and then straighten your arms to return to your starting position.
Related: 30 Day Push Up Challenge for Beginners
20 – Jump Squats
Stand with your feet about hip width distance apart, and then bend at the knees to lower down into a squat. Continue to lower until your thighs are parallel with the floor, and then push off both feet to jump into the air. Land back in a standing position and immediately lower into the next squat.
19 – Superman
Lie face down on the floor with arms stretched out above your head. In one motion, lift both arms and both legs a few inches into the air, bending at the back. Hold for a few seconds and then lower back to the floor. Continue to repeat.
18 – Donkey Kicks
Begin in table top position on your hands and knees. Next, lift one foot into the air while keeping your leg bent, as if trying to make a footprint on the ceiling. Bring your knee back to the floor and repeat on the opposite leg.
17 – High Knees
From standing, raise your right knee up towards your chest while pumping your arms to jump into the air. After landing on your left foot, pump your arms to jump again, this time bringing your left knee up towards your chest and landing on your right foot. Continue to alternate sides.
16 – Sumo Squat Pulses
Stand with your feet wider than hip width distance, and bend at the knees to lower your body into a squat. Lower until your thighs are parallel to the floor and then hold. From this squatting position, rapidly lower your hips and return in a quick, pulsing motion.
15 – V Sits
Begin by lying flat on your back, with arms stretched straight above your head. At the same time, lift both legs and both arms into the air. Keeping your legs and arms straight, continue to lift them until they meet in the middle above the center of your body. Lower back to the floor with control and repeat.
Related: 30 Day Core Workout Challenge
14 – Alternating Side Lunges
Stand with your feet together, and then step out to the side with your right foot. Bend your right knee to lower into a squatting position, extending your left leg straight out to the side. Rise back up to standing and bring your feet back together. Repeat on the opposite side.
13 – Mountain Climbers
Begin on your hands and knees, with palms spread about shoulder width distance apart. Lift your knees off the floor and straighten the legs into a plank position. Step one foot in towards your hips, and then quickly jump back and forth as you alternate feet.
12 – Commandos
Lower into a straight arm plank, with hands spread about shoulder width distance apart. Bend your arms to lower down on to your elbows, one arm at a time. From this elbow plank position, straighten your arms one at a time to rise back to a straight arm plank. Continue to repeat.
Related: 15 Minute Bodyweight Arm Workout
11 – Sit Ups
Lie with your back flat on the floor, bringing hands in behind your head and bending at the knees to plant the soles of your feet on the floor. Use your core to lift your upper body straight up into a seated position. Lower back to the floor and repeat.
10 – Burpees
Begin by standing with your feet together, and then bend forward to reach your hands down towards the floor. Plant your palms about shoulder width distance apart, and then jump both feet back to a plank position. From the plank position, complete a single push up.
Next, jump both feet up, underneath your hips. Jump into the air to land back in a standing position, and repeat.
9 – Tricep Dips
Stand about a foot in front of a sturdy chair or other surface. Reach behind you to place the palms of your hands on the edge of this surface, and walk your feet out in front of you until your legs form a 45 degree angle with the floor. Bend at the elbows to lower your body towards the floor, and then straighten the arms to return to your original position.
8 – Single Leg Toe Touches
Begin by standing with your feet about hip width distance apart, and then lift one foot off the floor, extending the leg straight out in front of you. While balancing on the opposite leg, lower into a squat position and reach forward to touch the toes of your elevated leg. Touch your toes and then slowly straighten back up to standing. Repeat on the opposite leg.
7 – Single Leg Deadlifts
From a standing position, reach your right arm down in front of you to touch the floor. While doing so, simultaneously lift your left leg into the air, extending it straight back behind you. Keep your leg straight and foot flexed, as if you were trying to footprint the back wall. Slowly return back to standing and repeat on the opposite side.
Related: 6 Essential Balance Exercises for Runners
6 – Tuck Jumps
Begin by standing with both feet next to one another. Next, jump into the air, bringing both knees up towards your chest. Use your arms to propel the motion by bringing elbows in towards your knees as you jump. Land on both feet in a standing position and repeat.
5 – Planking Shoulder Taps
Lower to the floor in a straight arm plank position, distributing your weight evenly between hands and feet. Lift one hand from the floor and reach across your chest to tap the opposite shoulder. Return your palm to the floor and repeat with the opposite arm.
4 – Legs Down
Begin by lying on your back, with arms down at your sides. Extend both legs straight into the air, and then lower them both down towards the floor. Keep both legs straight throughout the movement, and continue to lower until they hover a few inches off the floor. Lift back into the air and continue to repeat.
3 – Butt Kicks
From a standing position, jump into the air while lifting one foot to kick your butt. After landing, switch legs so you’re lifting the opposite foot to kick your butt. Continue to repeat, hopping up and down while quickly alternating legs.
2 – Leg/Arm Extensions
Begin in a table top position on your hands and knees. Lift your left arm and right leg into the air, extending them straight out. Lower them back to the floor and then repeat on the opposite sides.
1 – Man Maker
From a standing position, bend forward to touch the floor with your hands. Next, jump both feet back into a straight arm plank position. From this plank, lift your right hand off the floor, bringing it up towards your side into a row. Return your right hand to the floor, and then lift your left hand up towards your side.
Then, jump both feet in, landing underneath your hips. Straighten back up to standing and repeat.
This Countdown Workout provides an epic challenge for anyone looking for a full body workout! Complete all the exercises together in one workout for some massive strengthening benefits, or spread them out over the 30 days for some daily activity.