The Do-Anywhere 200 Rep Workout

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Hey, hey! It’s Workout Wednesday and you know what that means: It’s time to get moving! No excuses! So, here’s a workout that you can do just about anywhere.

There’s no need for a kettlebell, medicine ball, or barbell for this one. The only thing you need is your body and, well, ok, a little bit of space to move around. You’ll use your bodyweight in four different full-body, high-intensity movements for a challenging, head-to-toe workout. I promise, it’s a good one! Ready to sweat? Here we go!


Here’s how to do this workout: After warming up, perform 10 reps of each exercise listed below, starting at the top with Tuck Jumps and finishing with Burpees. Repeat the circuit of exercises 5 times for a total of 200 reps. Your goal is to move from one exercise to the next at an intense pace without rest, but, of course, if you need a few seconds to catch your breath, be sure to listen to your body. Happy sweating!


5 rounds:

10 Tuck Jumps

10 Pike Push-Ups (or regular or modified Push-Ups)

10 V-Ups (or modified V-Ups)

10 Burpees 



  1. I have an excuse, REST DAY. Today is one of those days where I woke up and thought, oh ya I’m taking that planned rest day and I need it. However, I’m traveling soon so I’ll definitely give this one a shot!

  2. Yeah!!! I needed this since I slept through bootcamp this morning and have plans later this evening! I can fit this in between work and our plans!

  3. I love do anywhere workouts! So helpful since I live quite far from my gym and often have to run to get to it since that is more convenient living downtown Vancouver 🙂

    Do you have a post on losing fat while building muscle? I’m in my last 10 pounds and struggling to tone up while losing weight. Will continued strength training (consistency) eventually get me there but I just have to be patient. I’m wondering since i only have 10 pounds to lose if maintenance calories, along with strength training, will be enough. Any advice you have on the topic would be awesome!


  4. Tina, I love all of your workouts and use them often, but I would be so interested to know what you do for a warm up? I always feel so lost when trying to think of something. Also, do you warm ups change depending on what you do?

    1. My warm-ups really depend on the workout and how I’m feeling. I usually go for a short jog and then do some dynamic movements/stretching. It probably takes me 10 minutes or less. It also depends on how I’m feeling. If I’m tight/sore, I’ll take a little longer to get war-upm. And, sometimes, depending on the workout, I might not even do a warm-up. I’m not sure if that is helpful, but I basically just do a little movement, so I’m not totally “cold” going into a workout.

  5. Tina, this is a great workout!! I was doing another Plyo workout that was so hard on my knees I had to quit. This I can do with zero pain in my knees. Thank you!

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