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 Pushups
  • 10 Burpees
  • 10 Ten meter Shuttle Sprints

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


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


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

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

  • 8 Lunges
  • 8 meter Bear Crawl
  • 8 Pushups
  • 8 Jumping Jacks


AMRAP 10 minutes

  • 16 Jumping Jacks
  • 16 Ten meter Shuttle Sprints
  • 16 Box Jump


AMRAP 7 minutes

  • 7 Jumping Jacks
  • 7 Burpees
  • 7 Pushups
  • 7 meter Bear Crawl


7 Sets

  • 18 Ten meter Shuttle Sprints
  • 18 Air Squats


AMRAP 7 minutes

  • 10 Pushups
  • 10 Ten meter Shuttle Sprints
  • 10 Situps


AMRAP 5 minutes

  • 6 Pushups
  • 6 Air Squats
  • 6 Box Jump
  • 6 Burpees


AMRAP 7 minutes

  • 10 Burpees
  • 10 meter Crabwalk
  • 10 Pushups
  • 10 Situps