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

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

Exercise Videos

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

Ten Shuttle Sprints

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


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

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.

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

  • 16 meter Bear Crawl
  • 16 Situps
  • 16 meter Crabwalk


AMRAP 10 minutes

  • 16 Air Squats
  • 16 meter Crabwalk
  • 16 Situps


AMRAP 10 minutes

  • 18 Box Jump
  • 18 meter Bear Crawl


7 Sets

  • 20 Air Squats
  • 20 Ten meter Shuttle Sprints
  • 20 meter Bear Crawl


5 Sets

  • 16 Pushups
  • 16 meter Crabwalk
  • 16 Lunges


7 Sets

  • 10 Ten meter Shuttle Sprints
  • 10 Burpees
  • 10 meter Crabwalk
  • 10 Situps


AMRAP 5 minutes

  • 16 Burpees
  • 16 meter Crabwalk
  • 16 Box Jump