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5 Minute Full Body No Equipment Bodyweight Workout

“Brad Says” Fat Demolishing Follow Along Workout

On today’s episode of Live Lean TV, I’m fueling the Live Lean Nation with my latest fat burning 5 minute full body no equipment bodyweight workout.

Welcome to the 5 minute demolish your body fat workout.

Living Lean is not just about lifting heavy weights, then putting them down.

We also train and move our body like an athletic Olympian.

During this no equipment cardio workout, I will have you training like an athlete.

Even though this follow along metabolic cardio workout only takes 5 minutes, get ready to jack up your heart rate and watch your calorie burn skyrocket.

No excuses.

It’s time to get results.

5 Minute Full Body No Equipment Bodyweight Workout

Here’s how this 5 minute full body no equipment bodyweight workout is structured.

Total Time:

5 minutes.

Type Of Workout:

This is a “Brad Says” style workout.

Remember the game “Simon Says” from junior high school?

Well I’ve adapted that game into a workout called “Brad Says”.

Once you’re ready to workout, simply click play, and do what I say.

Make sure you keep your eyes on me and follow everything I do throughout this no equipment cardio workout.

5 Minute No Equipment Cardio Workout At Home

The goal of this cardio workout is to burn as many calories as you can, in just 5 minutes

Equipment Required:

No equipment is needed for this bodyweight only workout.


There are no set rep counts for these exercises.

Simply follow along rep for rep with me, then switch exercises with me.

In other words, stay with me and do everything that I do.

Number Of Sets:

This is a 5 minute continuous set, so don’t stop until I stop.

Complete this 5 minute set one time.

By the 2 minute mark, you should be feeling the lactic acid burn in your muscles.

Get comfortable with it, because that lactic acid is your fat burning friend.

Once you hit the 4 minute mark, think of it as the fourth quarter of the game.

Keep it going as you’re almost there.

You can do it.

Trust me, once you’re done, you’ll be feeling like a million bucks.


There are no scheduled rest periods within this 5 minute workout.

However, you know what your body can do, so it’s important to stick to your own fitness level.

Just make sure you are pushing yourself to a level to get out of your comfort zone.

If you need to stop, stop and take 2 deep breaths, then get right back into it, and keep moving.


Before starting this full body no equipment bodyweight workout, complete a brief warm up to bring your heart rate up to approximately 100 beats per minute.

Once you do this, your body should be ready for this 5 minute “Brad Says” workout.

Let’s go.

Click the links below for a step-by-step exercise demonstration of each exercise.

Here are the exercises included in this workout.

High Knee Sprints

High Knee Sprints coaching cues:

  • Bring your knees up as high as you can.
  • Keep your core tight.
  • Drive your arms like an athlete.
  • This will quickly warm up your body.
  • Use this exercise as your home base, where you can catch your breath, while keeping your body moving.

Air Squats

Air Squats coaching cues:

  • Squat down while pushing your butt back.
  • Keep your chest up while looking straight a head.
  • To increase the intensity of the air squat, you can complete a jump squat by adding in a hop.

Carioca Suicides

Carioca Suicides coaching cues:

  • It’s time to get the body moving.
  • Carioca grapevine back and forth as you touch the ground on each side.
  • This works on improving your coordination, and connecting your mind with your body.

Carioca Plyometric With Plyometric Push Up

Carioca Plyometric With Plyometric Push Up coaching cues:

  • Complete 5 plyometric push ups then immediately get up on your feet and carioca grapevine to the other side.
  • Complete another 5 plyometric push ups.

Jump Squat

Jump Squat coaching cues:

  • If the jump squat is too hard on your knees, stick to the regular air squat.

Jump Burpee Push Up

Jump Burpee Push Up coaching cues:

Side To Side Lateral Shuffle Floor Tap

Side To Side Lateral Shuffle Floor Tap coaching cues:

  • Laterally shuffle to one side, tap the ground, then laterally shuffle back to the other side.
  • Focus on staying low to feel the burn in your quadriceps.

Side To Side Lateral Shuffle With Jump Burpee Push Up

Side To Side Lateral Shuffle With Jump Burpee Push Up coaching cues:

  • Laterally shuffle to one side, then complete a jump burpee push up.
  • Then laterally shuffle back to the other side and complete another jump burpee push up.

Isometric Squat

Isometric Squat coaching cues:

  • This isometric hold allows you to catch your breath.
  • Squat down until your knees are bent at a 90 degree angle, then hold this position.
  • You’ll really feel your glutes and quadriceps firing.
  • Shake it out, then get moving again.

Congratulations You Just Completed My 5 Minute Full Body No Equipment Bodyweight Workout

That was our 5 minute demolish your body fat workout.

Are you feeling good now?

I told you 5 minutes was all you needed to get in a good sweat.

There are no excuses why you can’t fit 5 minutes into your day to train your body like an olympic athlete.

What Was My Heart Rate During The Workout?

How To Calculate Your HIIT Heart Rate Target Zones

During this workout, my heart rate hit between 140-150 beats per minute, which is within the fat burning zone.

If you’re wearing a fitness activity tracker, such as a heart rate monitor, your heart rate will vary depending on what your fitness level is.

As your fitness level improves, your heart rate levels will come down.

This is why heart rate monitors are a great tool to have to keep track of your fitness level progress.

Join Team Live Lean For More Workouts And Meal Plans

Team Live Lean

Our members have access to over 100 delicious and easy cooking lesson recipe videos showing you how to make healthy meals, snacks, and sides.

They also get weekly meals plans, as well as monthly workout programs, and so much more.

If you’re ready to take control back of your health, I invite you to join us at Team Live Lean and change your life.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


Did You Enjoy This 5 Minute Full Body No Equipment Bodyweight Workout?

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Question Of The Day:

  • Did you try this 5 Minute Full Body No Equipment Bodyweight Workout?
  • What are you favorite follow along workout styles?

Share your experiences in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

0 responses to “5 Minute Full Body No Equipment Bodyweight Workout

  1. Looks like a beauty. Still not sure about a HR without a chest strap. I
    think the chest strap is more accurate, but I am intrigues with the Fit
    Smart. Just got to research it some more. Thanks for the vid.

  2. Great workout!

    Hey Brad do you think you can take a look at some of my workouts?

    Would love to hear your thoughts (and see if you can do them!)

  3. Brad. I want to download this video so I can run it every time I workout.
    YouTube doesn’t allow download, is there a location where I can download

  4. I broke my back in the army and have lost much of my physique. This 5
    minute routine puts enough work on the body without the strain that lifting
    was putting on my back. Thank you

  5. Train your body like an elite athlete with this 5 minute workout powered by
    @adidas_miCoach FIT SMART

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