The right songs can kick-start motivation. Luckily, great pump-up tunes aren’t too hard to come by. Just turn on the radio and a repertoire of jams will be waiting there to welcome your workout. We compiled a playlist of five Top 40 pop hits for a solid 20-minute body-weight workout you can do anywhere.
“Happy” by Pharrell Williams (3:55)
Target: cardio
First verse (0:00 – 0:28): Running in place (entire duration)
“It might seem crazy…”
First chorus (0:29 – 0:49): Alternating standing elbow-to-knees (approx. 16 sets)
Second verse (0:50 – 1:12): Burpees (approx. 8 sets)
Second chorus (1:13 – 1:38): Jumping jacks (approx. 32 reps)
“Clap along if that’s what you want to do.”
First breakdown (1:39 – 2:01): Standing mountain climbers (entire duration)
Third chorus (2:02 – 2:50): Alternating standing elbow-to-knees (approx. 32 sets)
Second breakdown (2:51 – 3:00): Standing mountain climbers (entire duration)
Final chorus (3:01 – end of song): Running in place (entire duration)
“Ain’t It Fun” by Paramore (3:40)
Target: chest and arms
Intro and first verse (0:00 – 0:28): Push-ups (approx. 24 reps)
First pre-chorus (0:29 – 0:37): Diamond push-ups (approx. 6 reps)
First chorus (0:38 – 0:54): Running in place (entire duration)
Second verse (0:55 – 1:13): Mountain climber push-ups (approx. 8 sets)
Second pre-chorus (1:14 – 1:31): Diamond push-ups (approx. 16 reps)
Second chorus (1:32 – 2:09): Standing mountain climbers (entire duration)
Bridge (2:10 – 2:45): Tricep dips (approx. 32 reps)
“Don’t go cryin’ to your mama.”
Acappella break (2:46 – 2:54): Squats (approx. 8 reps)
Final chorus (2:55 – 3:12): Running in place (entire duration)
“Ain’t it fun?”
Outro (3:13 – end of song): Push-ups (entire duration)
“Fancy” by Iggy Azalea featuring Charli XCX (3:19)
Target area: abs and glutes
Intro through first verse (0:00 – 0:40): Side-to-side crunches (approximately 24 sets)
“First things first…”
First chorus (0:41 – 1:01): Squats (approx. 16 reps)
Second verse (1:02 – 1:32): Alternating elbow-to-knee crunches (approx. 16 sets)
Second chorus (1:33 – 1:52): Wall sits (entire duration)
Bridge (1:52 – 2:18): Push-ups (approx. 16 reps)
“Keep on turnin’ up.”
Third verse (2:19 – 2:38): Plank (entire duration)
Final chorus (2:39 – end of song): Jumping jacks into squats (approx. 28)
“Summer” by Calvin Harris (3:43)
Target: full body
Intro and first verse (0:00 – 0:33): Wall sits (entire duration)
“To my heartbeat sound.”
Build-up (0:34 – 0:48): Mountain climber push-ups (8 sets)
First bass drops (0:49 – 1:17): Alternating standing elbow-to-knees (approx. 32 sets)
Second verse (1:18 – 1:49): Calf raises (approx. 32 reps)
Second build-up (1:50 – 2:03): Push-ups (approx. 16 reps)
Second bass drops (2:04 – 2:32): Jumping jacks into squats (approx. 16 sets)
Break/bridge/final build-up (2:33 – 3:03): Alternating elbow-to-knee crunches (approx. 16 sets)
Final bass drops (3:04 – end of song): Arms out, butt kicks (entire duration)
“Me and My Broken Heart” by Rixton (3:13)
Target: cardio and abs
Intro/first chorus (0:00 – 0:25): Standard crunches (approx. 16 reps)
First verse (0:26 – 0:48): Alternating elbow-to-knee crunches (approx. 16 reps)
First pre-chorus (0:49 – 0:58): Butt kicks (entire duration)
Second chorus (0:59 – 1:21): Standing mountain climbers (entire duration)
“Kick-start me and my broken heart.”
Second verse (1:22 – 1:46): Alternating elbow-to-knee crunches (approx. 16 sets)
Second pre-chorus (1:47 – 1:57): Arms out, butt kicks (entire duration)
“It seems like we’ve been losing control.”
Third chorus (1:58 – 2:19): Running in place (entire duration)
Bridge (2:20 – 2:45): Leg lifts (approx. 16 reps or as many as you can fit into the time)
Final chorus (2:46 – end of song): Standard crunches (approx. 16 reps)
Stephan Reed is an assistant ediyot. Feedback welcome at gbishop@cityscenemediagroup.com.
Exercises
- Diamond Push-Ups: Push-ups with hands close together. Your index fingers and thumbs should form a diamond shape.
- Standing Mounting Climbers: Mimic the motion of climbing a ladder, alternating left and right arm reaches and knee lifts.
- Calf Raises: From standing, roll onto the balls of your feet and push your body upward.
- Mountain Climber Push-ups: As you do push-ups, alternately bring your left knee to your left elbow and your right knee to your right elbow.
- Burpees: Start in a squat, jump down into a push-up, return to squat, jump and return to squat position.
- Wall sits: Place your back against the wall and squat down as if sitting in an invisible chair.
- Plank: Use your forearms and toes to hold yourself above and parallel to the ground with your legs together.
- Butt kicks: Run in place, kicking your legs high enough behind you that your heels hit your gluteal muscles.
- Leg lifts: While lying on the ground, raise both legs at the hip to about 90 degrees.
