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

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

Exercise Videos

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


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.

Ten Shuttle Sprints


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

You can also get the latest daily workout at

Recent WODs


AMRAP 7 minutes

  • 24 Ten meter Shuttle Sprints
  • 24 Lunges


7 Sets

  • 30 Ten meter Shuttle Sprints
  • 30 Jumping Jacks


5 Sets

  • 7 Box Jump
  • 7 Jumping Jacks
  • 7 meter Crabwalk
  • 7 Pushups


AMRAP 5 minutes

  • 16 Jumping Jacks
  • 16 Lunges
  • 16 Situps


10 Sets

  • 30 Air Squats
  • 30 meter Bear Crawl


AMRAP 10 minutes

  • 21 Jumping Jacks
  • 21 Pushups


7 Sets

  • 18 Pushups
  • 18 meter Bear Crawl