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 7 minutes

  • 10 Burpees
  • 10 Lunges
  • 10 Pushups
  • 10 Box Jump

Exercise Videos

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


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


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.


Alternate Exercises
  • Knee Pushups
  • Pike Pushups
  • Box Pushups
  • Handstand Pushups

Box Jump

Find a bench or box of appropriate height, anywhere from 6 to 24 inches. Stand facing the bench/box. Jump up onto the bench with both feet. After you land, stand up and straighten your legs. Jump or step back down bringing both feet together.

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


AMRAP 10 minutes

  • 7 Burpees
  • 7 Pushups
  • 7 Box Jump
  • 7 Jumping Jacks


AMRAP 7 minutes

  • 14 Situps
  • 14 meter Crabwalk
  • 14 Burpees


AMRAP 10 minutes

  • 15 Air Squats
  • 15 Pushups


AMRAP 7 minutes

  • 16 Lunges
  • 16 Ten meter Shuttle Sprints
  • 16 Burpees


7 Sets

  • 8 meter Crabwalk
  • 8 Burpees
  • 8 Jumping Jacks
  • 8 Box Jump


7 Sets

  • 16 Lunges
  • 16 meter Bear Crawl
  • 16 Jumping Jacks


AMRAP 7 minutes

  • 8 Lunges
  • 8 Burpees
  • 8 Box Jump
  • 8 Situps