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 10 minutes

  • 10 Situps
  • 10 Ten meter Shuttle Sprints
  • 10 Air Squats
  • 10 Lunges

Exercise Videos

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


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

Ten Shuttle Sprints

Air Squats

Start with your feet shoulder width apart. Bend at the knees, keeping your torso vertical. Continue until your thighs are at least parallel to the ground. Stand back up again.

Alternate Exercises
  • Goblet Squats
  • Overhead Squats


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.

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


7 Sets

  • 5 Air Squats
  • 5 Burpees
  • 5 Ten meter Shuttle Sprints
  • 5 Situps


AMRAP 5 minutes

  • 16 meter Bear Crawl
  • 16 Jumping Jacks
  • 16 Situps


AMRAP 10 minutes

  • 8 Ten meter Shuttle Sprints
  • 8 meter Crabwalk
  • 8 Pushups
  • 8 Jumping Jacks


AMRAP 10 minutes

  • 24 Situps
  • 24 Air Squats


AMRAP 5 minutes

  • 18 meter Crabwalk
  • 18 Lunges


AMRAP 7 minutes

  • 16 meter Crabwalk
  • 16 Burpees
  • 16 Air Squats


AMRAP 10 minutes

  • 18 Situps
  • 18 Box Jump