This bodyweight workout is designed to be a quick workout that you can do almost anywhere. If you want to step it up a bit and have some equipment lying around, you might want to check out one of my High-Intensity Resistance Training (H.I.R.T) routines or even the High Intensity Resistance Training Workout Creator.

Go to the Bodyweight Workout Generator


AMRAP 5 minutes

  • 16 Lunges
  • 16 Burpees
  • 16 Situps

Exercise Videos

Below are some videos that you can watch to make sure you are doing each exercise properly:


Starting with your feet about shoulder width apart. Take a large step forward with one leg. Lower the knee of the other leg to the floor. The knee of your first leg should be above the heel. Bring your second leg up and stand with your feet shoulder-width apart. Step forward with your other leg.


Start in the standing position with your hands at your side and feet together. Now go down into a push up position (slowly and methodically or quickly by jumping and falling into the pushup position). Then do a pushup. Then return to the standing position and jump up. As you jump raise your hands above your head and clap your hands. Return your hands to the sides of the body.

Alternate Exercises


Sit on the floor with the soles of your feet together and legs out to the sides. Touch your heels with your hands. As you lower your back to the floor, raise your hands over your head and touch the floor behind you. Sit back up and touch your heels again.

Alternate Exercises

Thanks to Buff Class Crossfit for the idea for this automatically generated workout program.

Workout on Twitter

You can also get the latest daily workout at

Recent WODs


10 Sets

  • 14 Lunges
  • 14 Situps
  • 14 meter Crabwalk


7 Sets

  • 18 meter Crabwalk
  • 18 Burpees


AMRAP 5 minutes

  • 16 Lunges
  • 16 meter Crabwalk
  • 16 Burpees


AMRAP 7 minutes

  • 14 Ten meter Shuttle Sprints
  • 14 Burpees
  • 14 Air Squats


AMRAP 7 minutes

  • 14 meter Bear Crawl
  • 14 Box Jump
  • 14 Air Squats


7 Sets

  • 21 Box Jump
  • 21 Burpees


10 Sets

  • 8 Box Jump
  • 8 Ten meter Shuttle Sprints
  • 8 Jumping Jacks
  • 8 Lunges