Superwoman Pyramid Workout [Full Body, Cardio + Strength]

Superwoman Pyramid Workout - Full Body, Cardio and Strenght Workout. No equipment needed. Find this workout on

Here’s another killer workout that will shred that fat and make you sweat like crazy! We all know that sweat is fat crying, right? I won’t lie, it’s an intense workout but I want you to push yourself as hard as you can. Don’t injure yourself, but make sure it’s challenging. If it’s not challenging, it’s not working and it’s not satisfying.  I want you to see actual results and feel great, so let’s just push that lazy girl inside of us aside for 30 minutes and let’s bring out our inner superwoman! I KNOW you can do this girl !!!


  • Primary goal: fat loss (+ strength)
  • Duration: time challenge = you should complete the workout as quickly as possible, with as little rest as possible (while keeping a good form)
  • Body parts targeted: full body
  • Equipment: none – bodyweight


Workout breakdown

This workout has been developed with a certified personal trainer.


Repeat each exercise 15 times for the first round, then 14 times for the second round and so on all the way down to 1 repetition. This will make a total of 15 rounds. You will be doing less reps at each round.

Cool down and stretching


What was your time? Let me know in the comments!!

Follow Not Enough Cinnamon on Instagram and show me what you've been making from the blog!
Tag me @NECinnamon and use the hashtag #NotEnoughCinnamon

posted in
20 to 30 minutes Advanced Arms/Upper Body Bodyweight Butt/Lower Body Cardio Fitness Full Body Intermediate Strengh Time challenge Weight Loss Workouts
  1. Just looking at this makes me tired. Curious about what age group this is intended for. And if it can be done by an over-70 out of shape person?

    1. haha I know the feeling! All the workouts are designed with 20-30 y-o women in mind but I’ve known 50 y-o women fitter than 20 y-o ones so age isn’t that decisive. That being said, if you’re completely out of shape, you might want to start with an easier workout (and NEC might not be your best resource for that unfortunately)

  2. I’m in my mid-40s and loving these workouts. I just adapt them to my own level – so for this pyramid, I start with 10 reps. I don’t time myself as it stresses me out, but I finish all the reps, and take as little rest as possible. I might start timing myself once I feel stronger.

    1. I’m so glad to hear you’re loving these workouts Joanna!! Starting with 10 reps still makes it a great workout so go you! I understand that timing yourself might put some pressure on you but you know, it really doesn’t matter if you’re taking your time and your time is long as a result. Tracking your time allows you to track your progress and progress is what really matters, even if it’s only reducing your time by 30 seconds increments. I found that sometimes, it’s hard to realize we’ve made some progress and it can be discouraging, whereas when we track we can look back and be proud of our progress. It gives such a great boost of motivation! Anyways, thanks for sharing 🙂 I’m looking forward to hearing more about your workouts!

  3. I was hoping this was a follow along workout by you. Much easier to stay motivated if you have someone doing it with you even if it is a video. Would love to see something like this in the future.

    1. Would love to do something like that as well in the future, but at the moment I unfortunately don’t have the resources and the space to do it. It’s definitely on my wish list though 🙂

  4. I consider myself fairly fit (regular runner and gym goer), but strength training is my weakness, so this workout killed me. I should have started with 10 reps, but I started with the ambitious 15 reps and got so tired that I had to stop after getting down to 10 (that took me about 20 minutes of intense work without pauses). Thank you for the workout! I will try to work up to getting through the whole thing. How long does it take you to get through the entire thing? It would be helpful to have a goal to aim for 🙂

    1. This workout is definitely NOT easy, so good on you for still doing 5 rounds! What’s important is your progression next time you try it again. It usually takes me anywhere between 40 to 50 minutes, depending on how much energy and motivation I have on that day 😉

  5. Hi 😉

    First of all thanks for the workout, I really need this! Second I thought I was a bit in shape but after trying to this workout I realized I’m really not ahah. I could only do from the 15 to 10 and I really can’t to do the burpees for now. Is there any other exercise I can substitute the burpees?

    Thanks again,
    And have a wonderfull day.

  6. Hello Marie! I recently joined up to NEC and this was the first work out I tried! It killed me but I was determined to see it through. I felt great afterwards and gave me a sense of accomplishment. Thank you for all the hard work you put into this page! I’ll try it again in a month and see if I beat my time. 🙂

Leave a Comment

Your email address will not be published. Required fields are marked *