30 Minute Bodyweight Workout: Tony Stark’s Iron Man Training

Recently, one of my friends asked me to make him a 30 minute bodyweight workout. He wanted an exercise routine that he could do at home without having to buy extra equipment. Challenge accepted!

I thought about it and decided that everyone’s favorite genius, billionaire, playboy, philanthropist was the right theme. After all, even though he’s got the Iron Man suit to help him out, he’s got to be in tip-top shape to pilot it. And as busy as he is, a 30 minute bodyweight workout is something Tony Stark would appreciate (and maybe even partake of).

Tony Stark’s 30 Minute Bodyweight Workout

Tony’s Iron Man workout here is going to be four circuits total, with 2 minutes of rest between each circuit.

Remember to complete each circuit as quickly as possible with minimal rest between sets. Take 15-30 seconds for water or to towel off between exercises. Don’t go too fast. You still want to maintain proper form as you exercise to reduce your chance of injury. You’re not trying to be the Flash here, after all.

It is very important that you do the exercises in the order they are presented. That allows you to alternate the muscle groups you work, giving enough rest to keep going.

  • Jumping Jacks (60 seconds)
    • Add 30 seconds each set
  • 10 Push-ups
    • Decline Push-ups on the second and fourth sets: (push-ups with your feet propped up on sofa/chair, hands on ground)
  • 20 Lunges
  • 8-10 Chair Dips (Start with knees bent, and as you increase in strength–or when you can easily do 12 reps–extend your legs out straight.)
  • 10 Bodyweight Squats
  • 30 Sit-ups
  • 10 Burpees
  • Plank for 60 seconds (or as long as you can).
    • On second set:
    • On third set:
      • Right side plank
    • On fourth set:
      • Normal plank

Also, this is a 30 minute circuit workout, not a pyramid workout. The number of reps for each set will not change. No increase or decrease as you go. The only changes between sets will be style of exercise or focus adjustment (such as on planks).

I also suggest doing this particular 30 minute bodyweight workout three times (3x) a week. I have a personal preference for Monday, Wednesday, and Friday. But that’s just me. You do whatever works for you.


Shop the Onnit x Marvel Hero Elite Series featuring epic tools for heroes in training.


After doing this workout, you probably won’t be a billionaire (if you are, though, feel free to toss a couple mil my way), but you should be well on your way to feeling like one.

A Few Things to Keep In Mind

Bear in mind that I didn’t put this together as a primary routine for strength training, but as a supplement to whatever else you do. (If you’re looking to bulk up, try kettlebells or StrongLifts.)

If you’re a runner or a cyclist or some other kind of cardio bunny like me, this is exactly what you need. Because of the nature of cardiovascular exercise, we must keep up with some kind of strength training to prevent muscle deterioration.

In addition, I designed this routine to be fun and dynamic, working your whole body and keeping you moving. You won’t have to worry about standing in one place and pumping out set after set after set after set of reps with this one.

The goal here is to keep your heart rate high and always moving to something new. Just like Tony’s love life. Heyo!

Let me know how you like the routine, or check out some of my other 30 minute workouts, based around Thor and Mjolnir!

B.J. Keeton

B.J. Keeton

B.J. is a geek, gamer, podcaster, and livestreamer. He has been the co-host of the Geek to Geek podcast since 2016, and he helped start the Geek to Geek Media Network. His biggest pet peeve is when someone spells Wookiee with only one E. One time, he told his friends he liked vegetables maybe more than he did Star Wars, and they made him put a dollar in the jar. That should tell you everything you need to know about him. Find him on Twitter as @professorbeej or on Discord as @professorbeej#1337.

Never Miss A Thing!

Sign up to never miss a podcast, blog, or geektastic giveaway.


  1. Sole Aniston

    I noticed there are three superhero workouts, great idea btw. Stark I found and will give it a go for three weeks, but I’m struggling to find the other two :L Thx



  1. 3 Superhero Workout Challenges - […] of his amazing transformation he is now a certified personal trainer, so be sure to checkout his 30 minute…

Submit a Comment

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

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: