A pyramid workout is a stepped approach that gradually increases repetitions and/or sets as the workout progresses. This type of training relies on metabolic stress to help overload your systems to build more muscle tissue or greater endurance. 

This pyramid workout requires no equipment, so it's excellent for anyone looking to get in some cardio and strength training on the fly. Give it a try and see for yourself. 

Rest 1 to 2 minutes between each set 

Burpees – 5 reps

  • Stand with your feet shoulder-width apart, weight in the heels of your feet and your arms at your sides
  • Lower yourself into a squat position, place your hands on the floor directly in front of your body, about shoulder-width apart
  • Shift your weight into your hands and jump your legs back into a plank position, landing softly on the balls of your feet
  • Jump your feet back in, so that they land just outside of your hands and reach your arms overhead before explosively jumping into the air
  • Land softly and immediately lower yourself back into a squat position for one rep

Push-ups – 10 reps

  • Position your hands shoulder-width apart, palms planted on a yoga mat
  • Extend your arms and keep your body straight from head to toe
  • Bend your elbows and lower your chest towards the mat, holding briefly at the lowest position before pushing yourself back up to the starting position for one rep

Jumping lunges – 15 reps

  • Begin standing with your feet shoulder-width apart
  • Simultaneously jump your left leg forward and your right leg back into a lunge position with your knee bent 90 degrees
  • Pause briefly to balance before jumping to switch your legs midair so that you land in a lunge position with your right leg in front for one rep
  • Continue jumping back and forth without losing your balance or slowing down

Straight leg scissors – 20 reps

  • Begin laying on the floor face up with your legs extended and raised off the floor at approximately a 45-degree angle with the rest of your body
  • Place your palms on the back of your head with your elbows wide, point your toes and you’re your shoulder blades up off the ground
  • Scissor your feet apart approximately two feet to form a “V” shape with both legs for one rep
  • Continue to scissor your legs back and forth continuously for the recommended amount of reps

Jumping jacks – 25 reps

  • Start by standing upright with your legs together, arms at your sides
  • In one fluid movement, bend your knees slightly and jump your legs outward, about shoulder-width apart
  • As you jump, stretch your arms out and over your head
  • Jump your legs together and move your arms back down to your sides for one rep

Alternating side lunges – 30 reps

  • Begin by standing with your feet together
  • Step your left foot out, keeping your right leg straight as you bend your left knee
  • Step your left foot back to the center before repeating the movement on the right side
  • Continue switching back and forth throughout the duration of this exercise

Russian twists – 35 reps

  • Sit on the ground with your knees bent towards your chest and your feet slightly lifted off the floor
  • Clasp your hands together in front of your chest
  • Rotate your arms and torso to one side and pause momentarily before returning to centre for one rep
  • Be sure to keep your stomach pulled inward and the abdominals engaged throughout the duration of the movement

Squats – 45 reps

  • Begin standing with your feet shoulder-width apart (hip-width apart for women)
  • Drop into a regular squat position with your core braced and your arms at your sides
  • When you reach the bottom of this movement, drive through your legs and return back to the starting position for one rep

Plank – 50 seconds

  • Place your forearms on the floor so your elbows form a 90-degree angle
  • Keep your feet together and your legs extended out behind your body
  • Lift your hips off the ground, engage your core and glutes to form a straight line from your head to your toes