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


7 Sets

  • 7 Air Squats
  • 7 Burpees
  • 7 Ten meter Shuttle Sprints
  • 7 meter Crabwalk

Exercise Videos

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

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


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

Ten Shuttle Sprints


Begin by sitting on the floor with both your feet and hands touching the floor. Now bring your rear end off the floor. Move the right hand and left foot backward to start. Now move the left hand and right foot backward to continue the motion.

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 Burpees
  • 14 Air Squats
  • 14 Jumping Jacks


AMRAP 7 minutes

  • 8 meter Crabwalk
  • 8 Lunges
  • 8 Situps
  • 8 Box Jump


AMRAP 7 minutes

  • 21 Jumping Jacks
  • 21 Burpees


AMRAP 5 minutes

  • 16 Jumping Jacks
  • 16 Pushups
  • 16 Box Jump


AMRAP 10 minutes

  • 5 meter Bear Crawl
  • 5 Box Jump
  • 5 Pushups
  • 5 Ten meter Shuttle Sprints


AMRAP 7 minutes

  • 6 meter Crabwalk
  • 6 Jumping Jacks
  • 6 Pushups
  • 6 Situps


AMRAP 10 minutes

  • 7 Pushups
  • 7 Jumping Jacks
  • 7 Box Jump
  • 7 Lunges