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 Ten meter Shuttle Sprints
  • 16 Jumping Jacks
  • 16 Burpees

Exercise Videos

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

Ten Shuttle Sprints

Jumping Jacks

Start by standing with your feet together and your arms to your sides. Now jump up. As you move up, raise your hands laterally (along your body, not in front of your body). At the same time move your feet our a bit more than shoulder width. As you land, clap your hands above your head. Jump up again, this time reversing the motions of your hands and feet so that when you land, your hands are next to your body and your feet are together.


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

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

Workout on Twitter

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Recent WODs


5 Sets

  • 30 Air Squats
  • 30 Box Jump


7 Sets

  • 24 Box Jump
  • 24 Ten meter Shuttle Sprints


AMRAP 7 minutes

  • 16 Lunges
  • 16 Box Jump
  • 16 Situps


AMRAP 5 minutes

  • 6 meter Crabwalk
  • 6 Situps
  • 6 Pushups
  • 6 Burpees


AMRAP 10 minutes

  • 6 meter Crabwalk
  • 6 Box Jump
  • 6 Air Squats
  • 6 Jumping Jacks


AMRAP 5 minutes

  • 20 Lunges
  • 20 Pushups
  • 20 Box Jump


7 Sets

  • 12 Pushups
  • 12 meter Crabwalk
  • 12 meter Bear Crawl