4 Quick & Challenging Full-Body Pyramid Workouts (25 Minutes or Less)
The great thing about pyramid-style workouts is that they can be game changers when you’re short on time but still want a full-body challenge. Similar to a good ‘ol HIIT workout, pyramid workouts use simple circuits of either reps or timed intervals. Each round changes in reps or duration, pushing you a little differently every time. These workouts keep things interesting, efficient, and surprisingly tough, and you can do it all in a short amount of time.
Workout 1: Dumbbell & Bodyweight
If you’re looking for a quick, strength-focused sweat, this combo hits all the major muscles with just two dumbbells and your own bodyweight. You’ll build lower- and upper-body strength while sneaking in some cardio with mountain climbers for a full-body burn that moves fast.
Lower Body: Dumbbell Goblet Squat (~10 lb set)
Upper Body: Dumbbell Bicep Curls (~5 lb set)
Core/Cardio: Mountain Climbers (one count on each side = 1 rep)
Intermediate:
Round 1: 12 Squats, 14 Curls, 30 Climbers
Round 2: 10 Squats, 12 Curls, 25 Climbers
Round 3: 8 Squats, 10 Curls, 20 Climbers
Round 4: 6 Squats, 8 Curls, 15 Climbers
Round 5: 4 Squats, 6 Curls, 10 Climbers
Advanced:
*Increase weight for advanced squats & curls
Round 1: 20 Squats, 16 Curls, 35 Climbers
Round 2: 18 Squats, 14 Curls, 30 Climbers
Round 3: 16 Squats, 12 Curls, 25 Climbers
Round 4: 14 Squats, 10 Curls, 20 Climbers
Round 5: 12 Squats, 8 Curls, 15 Climbers
Workout 2: Bodyweight Only
Lower Body: Sumo Squats
Upper Body: Push-Ups (from toes or knees)
Core/Cardio: High Knees (one count on each side = 1 rep)
No equipment? No problem. This one keeps it simple with just your bodyweight—perfect for at-home or on-the-go training. The mix of squats, push-ups, and jump squats will challenge your strength, stamina, and coordination without any extra gear. If you want more of a challenge, you can add some weight to some of the exercises.
Intermediate:
Round 1: 14 Squats, 10 Push-Ups, 30 High Knees
Round 2: 12 Squats, 8 Push-Ups, 25 High Knees
Round 3: 10 Squats, 6 Push-Ups, 20 High Knees
Round 4: 8 Squats, 4 Push-Ups, 15 High Knees
Round 5: 6 Squats, 2 Push-Ups, 10 High Knees
Advanced:
*Add a single or a set of dumbbells for advanced squats
Round 1: 20 Squats, 14 Push-Ups, 35 High Knees
Round 2: 18 Squats, 12 Push-Ups, 30 High Knees
Round 3: 16 Squats, 10 Push-Ups, 25 High Knees
Round 4: 14 Squats, 8 Push-Ups, 20 High Knees
Round 5: 12 Squats, 6 Push-Ups, 15 High Knees
Workout 3: Bridge & Twist
This workout builds tension and control through every move—targeting your glutes, back, and core. It’s low-impact but surprisingly tough, proving that simple moves can pack a serious punch.
Intermediate:
Lower Body: Glute Bridge
Upper Body: DB Row (~8-10 lb set)
Core/Cardio: Standing Oblique Twists (one count on each side = 1 rep) (single dumbbell)
Intermediate:
Round 1: 20 Bridges, 8 Rows, 20 Twists
Round 2: 16 Bridges, 10 Rows, 16 Twists
Round 3: 12 Bridges, 12 Rows, 12 Twists
Round 4: 8 Bridges, 14 Rows, 8 Twists
Round 5: 4 Bridges, 16 Rows, 4 Twists
Advanced:
*Increase weight for advanced rows & twists
Round 1: 20 Bridges, 8 Rows, 20 Twists
Round 2: 16 Bridges, 10 Rows, 16 Twists
Round 3: 12 Bridges, 12 Rows, 12 Twists
Round 4: 8 Bridges, 14 Rows, 8 Twists
Round 5: 4 Bridges, 16 Rows, 4 Twists
Workout 4: Mixed Equipment
A little bit of everything in one efficient circuit. Combining dumbbells, bodyweight, and core work, this workout hits every major muscle group. It’s great for those days when you want balance—strength, stability, and a touch of endurance—all rolled into one.
Lower Body: Sumo Squat (Bodyweight or Dumbbell)
Upper Body: Dumbbell Curl to Press (~5-8 lb set)
Core/Cardio: Plank Shoulder Taps/Plank Jacks (one count on each side = 1 rep)
Intermediate:
Round 1: 20 Squats, 14 Curl to Press, 30 Taps
Round 2: 16 Squats, 12 Curl to Press, 25 Taps
Round 3: 12 Squats, 10 Curl to Press, 20 Taps
Round 4: 8 Squats, 8 Curl to Press, 15 Taps
Round 5: 4 Squats, 6 Curl to Press, 10 Taps
Advanced:
*Increase weight for advanced squats & curls
Round 1: 30 Squats, 24 Curl to Press, 35 Taps
Round 2: 26 Squats, 22 Curl to Press, 30 Taps
Round 3: 24 Squats, 20 Curl to Press, 25 Taps
Round 4: 22 Squats, 18 Curl to Press, 20 Taps
Round 5: 20 Squats, 16 Curl to Press, 15 Taps
In Conclusion
Simple, efficient, and effective—that’s the beauty of pyramid workouts. Each one challenges your body in a new way while keeping your mind engaged. Whether you’re building consistency, getting back into movement, or just love a quick burn, these workouts are a great go-to for busy days. Remember: progress comes from showing up, not perfection.
Here are a few other posts you might enjoy:
Disclaimer: The workouts and fitness tips provided on this page are for informational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or qualified healthcare provider before beginning any new exercise program, especially if you have any preexisting health conditions or injuries. Participation in any workout is voluntary and at your own risk. The author and website are not liable for any injuries or health issues that may result from following these workouts. If you begin to feel dizzy, lightheaded, or in any way ill or adverse while engaging in these or any exercises, stop immediately and consult a medical professional. Listen to your body, modify as needed, and prioritize your safety at all times. I am not a doctor, mental health provider, or a licensed dietician, and therefore this is not official licensed medical, clinical, or nutrition advice. These are things that I have implemented in my own life and utilized in my personal training, health coaching, and nutrition coaching practice after spending a substantial amount of time studying and practicing these techniques in fitness, habit change, and nutrition (still, I’m not a dietician). They are not meant to cure any ailment, and they are certainly not meant to serve as a replacement for any mental or medical healthcare treatment. It is important to always consult your own physician before beginning an exercise, mental health, nutrition or supplement program of any type.