50 AMAZING BODYWEIGHT HIIT WORKOUTS
Transcript of 50 AMAZING BODYWEIGHT HIIT WORKOUTS
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50 AMAZING BODYWEIGHT HIIT WORKOUTS When working out at home, on the road, or outdoors, getting in a good workout without weights and
with minimal equipment can be tough. Luckily, these HIIT style Bodyweight WODs make the perfect
workouts to burn fat, and build strength, muscle, and performance, all with no equipment.
Whether you’re trying to get a quick, intense, and effective workout without a gym, or your simple
prefer bodyweight workouts, these 50 effective workouts will be perfect for every fitness level and
fitness goal. Read on to discover the 50 best HIIT bodyweight WODs for home, travel, and outdoor
workouts
Note: This post may contain affiliate links
THE 50 BEST BODYWEIGHT HIIT WORKOUTS AND CROSSFIT WODS FOR HOME, TRAVEL,
AND OUTDOOR WORKOUTS
Click to jump to your workout type of choice
No equipment bodyweight workouts
Pull-up bar / dip bar workouts + how to improvise for pull up bars and dip bars
The toughest bodyweight WODs
How to improvise for a pull up bar at home
Exercise demos
My Favorite & Equipment for Home and Travel Workouts
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THE 50 BEST BODYWEIGHT HIIT WORKOUTS
NO EQUIPMENT BODYWEIGHT WORKOUTS
10 Rounds for Time: Push-Ups, Pull-Ups, Sit-Ups, Squats
(Complete All Reps, in order, as fast as possible)
10 Push Ups
10 Pull Ups
10 Sit-Ups
10 Air Squats
21-15-9: Pistols, HSPU
(Complete 21 then 15 then 9 repetitions of each exercise in order, as quickly as possible)
Pistols
Handstand Pushups or Pike Push-Ups
5 Rounds for time: Sprints, Burpees
(Complete All Reps and runs, in order, as fast as possible)
200 Meter Run
20 Burpees
150 Burpees for time
Perform 150 burpees as fast possible, with as few rest periods as possible
8 Rounds for Time: 800 meter sprints
(Complete All Reps, in order, as fast as possible)
Run 800 Meters
Rest 60 seconds
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5 Rounds of 100 Meter lunges with 90 second rest, for time
3 Rounds for Time: Lunges, Squats
(Complete All Reps, in order, as fast as possible)
25 Walking Lunges each leg
50 Air Squats
10 Minutes AMRAP: Push-Ups, Mountain Climbers, Squat Jumps
(In 10 minutes, perform as many rounds of the following exercises as possible)
10 Push Ups
10 Mountain Climbers
10 Squat Jumps
20 Minute AMRAP: Burpees, Pistols
(In 20 minutes, perform as many rounds of the following exercises as possible)
25 Burpess
15 Pistols (each leg)
5 Rounds for Time: Squat Jumps, Sprints
(Complete all reps, in order, as fast as possible)
15 Air Squat Tuck Jumps
30 Meter Sprint
Rest 1 Minute
5 Rounds for Time: Sprints, Handstand Hold
(Complete all reps and runs, in order, as fast as possible)
400 Meter Run
1 Minute Handstand Hold
15 Minute AMRAP: Push-Ups, Air Squats
(In 15 minutes, perform as many rounds of the following exercises and rep count as possible)
20 Push Ups
50 Air Squats
For Time: 500 Burpees
(Complete all reps, in order, as fast as possible)
500 Burpees
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Note: Yes, this is beastly, but you can do it. I challenge you. Challenge accepted…?
4 Rounds for Time: 400M Run, Squats, Sit-Ups, Push-Ups, Burpees
(Complete all repetitions and runs, in order, as fast as possible)
400m Run
40 Air Squats
30 Sit-ups
20 Push-ups
10 Burpees
10 Rounds for Time: Push-Ups, Burpees, Air Squats, V-Ups
(Complete all repetitions, in order, as fast as possible)
10 Push Ups
10 Burpees
10 Air Squats
10 V-Ups
21-15-9: Squat Jumps +Tucks, Handstand Walks
(Complete 21 then 15 then 9 repetitions of each exercise in order, as quickly as possible)
Squat Jump and Tuck
20 ft handstand walk between sets of air squat tuck jumps
6 Rounds for as many reps as possible: Sit Throughs, HR Push Ups, Squat Jump Tucks,
30 seconds: Sit Throughs
30 seconds: Hand Release Push-ups
30 seconds: Air Squat Jumps + Tucks
30 seconds Break
Chipper For Time: Spring, Burpees, Squats
(Complete all repetitions and runs, in order, as fast as possible)
400-meter run
21 squats
21 burpees
15 squats
15 burpees
9 squats
9 burpees
400-meter run
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1 Round for Time: Sprints and Air Squats
(Complete all repetitions and runs, in order, as fast as possible)
800 Meter Run
100 Air Squats
800 Meter Run
3 Rounds for Time: Handstands, Sprints
(Complete all repetitions, in order, as fast as possible)
60 Second Handstand Hold
400 Meter Run
5 Rounds for Time: Burpees, V-Ups
(Complete all repetitions, in order, as fast as possible)
20 Burpees
20 V-Ups
3 Rounds for Time: Sprint, V-Ups, Superman Holds
(Complete all repetitions and run, in order, as fast as possible)
Run 800 Meters
1 Minute Superman Hold
20 V-Ups
Lesley (Hero WOD)
(Complete as many rounds as possible, in order, in 30 Minutes)
24 Jumping Lunges
24 Hollow Rocks
24 Air Squats
24 V-Ups
24 Burpees
PULL-UP BAR / DIP BAR WORKOUTS + HOW TO IMPROVISE FOR PULL UP BARS AND DIP BARS
These workouts involve pull-ups and dips to step up strength gains from bodyweight workouts. If you
don’t have a pull up bar or dip bars available, considering picking up a compact suspension trainer (like
the Pocket Monkii, Monkii Bars 2, or TRX) or use a sturdy table for improvised pull ups and two chairs for
improvised dips.
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Click here to jump to our section on improvised pull-ups and improvised dips.
3 Rounds for Time: HSPU, Pull Ups, Sprints
(Complete all repetitions and runs, in order, as fast as possible)
15 Handstand Push Ups
15 Pull Ups
400 Meter Run
21-15-9: HSPU, Dips, Push-Ups
(Complete 21 then 15 then 9 repetitions of each exercise in order, as quickly as possible)
Handstand Push Ups
Dips
Push Ups
20 Rounds for Time: Pull Ups, Push Ups, Squats, Sit-Ups
(Complete all repetitions, in order, as fast as possible)
5 Pull Ups
5 Push Ups
5 Air Squats
5 Sit-ups
5 Rounds for Time: Muscle Ups, Burpees
(Complete all repetitions, in order, as fast as possible)
10 Muscle Ups
20 Burpees Note: Use a suspension trainer for improvised muscle ups or perform an equal number of improvised
pull-ups and improvised dips.
15 Minute AMRAP: Pistols, HSPU, Pull Ups, Dips
(Complete all repetitions, in order, as fast as possible)
5 Pistols
5 Handstand Push Ups
5 Pull Ups
5 Dips
21-18-15-12-9: 90 Degree Pike Push-Ups, Muscle Ups, Pistols
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(Perform 21 of each exercise then 18 then 15 then 12 then 9 of each round of exercise, as fast as possible)
90 Degree Pike Push Ups
Muscle Ups
Pistols Note: Use a suspension trainer for improvised muscle ups or perform an equal number of
improvised pull-ups and improvised dips
5 Rounds, Every Minute on the Minute: Pull Ups, Push Ups, Sit Ups, Air Squats
(Start a new set of exercise at the start of every minute for 5 rounds total)
10 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats
Chipper for Time: Burpees, Pull Ups
(Complete all repetitions, in order, as fast as possible)
10 Burpees
1 Pull-Up
9 Burpees
2 Pull-Ups
8 Burpees
3 Pull-Ups
7 Burpees
4 Pull-Ups
6 Burpees
5 Pull-Ups
5 Burpees
6 Pull-Ups
4 Burpees
7 Pull-Ups
3 Burpees
8 Pull-Ups
2 Burpees
9 Pull-Ups
1 Burpees
10 Pull-Ups
Burpees
Pull-Ups
15 Minute AMRAP: Burpees, Push-Ups, Pull-Ups, Sit-Ups
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(In 15 minutes, perform as many rounds of the following exercises and rep count as possible)
5 Burpees
10 Push Ups
5 Pull Ups
10 Sit-Ups
3 Rounds for Time: Pull-Ups, Sprints
(Complete 3 rounds, all repetitions, in order, as fast as possible)
30 Pull Ups
400 Meter Run
300 reps for time (total for all exercises)
(Perform as many rounds as necessary to complete a total of 300 reps across all exercises following this scheme)
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
21 Minute AMRAP: Sprint, Max Pull-Ups, Max Push Ups
(Complete as many repetitions, in order, in 21 minutes. For pull-ups and push-ups, do not stop to rest. Once you pause, move to the next exercise)
200 Meter Run
Max set of pull Ups
Max set of Push Ups
Cindy (Benchmark WOD)
(Complete as many rounds as possible in 20 Minutes)
5 Pull Ups
10 Push-Ups
15 Air Squats Angie (Benchmark WOD)
(Complete all repetitions, in order, as fast as possible)
100 Pull-Ups
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100 Push-Ups
100 Sit-Ups
100 Air Squats
Mary (Benchmark WOD)
(Complete as many rounds as possible in 20 minutes)
5 Handstand Push Ups
10 Pistols (Single Leg Squats)
15 Pull-Ups Barbara Benchmark WOD
(Complete 5 rounds all repetitions, in order, as fast as possible)
20 pull ups
30 push ups
40 sit ups
50 air squats
THE TOUGHEST BODYWEIGHT WODS Tabata This (Improvised for No Equipment)
(Perform an Eight Round Tabata for Each of the following exercises)
Improvised Row (Perform as a Sumo Deadlift High Pull with an improvised weight, such as a backpack, water jug, or sandbag)
Air Squats
Pull-Ups
Push-Ups
Sit-Ups How to Tabata: Perform 8 rounds of each exercise with each round consisting of 20 seconds of work and 10 seconds of rest for 4 minutes total time spent on each exercise
Jason (Hero WOD)
(Chipper, performed as fast as possible)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
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20 Muscle-ups Notes on improvising: For Muscle Ups, Use a pocket suspension trainer or perform improvised pull-ups (on a sturdy table followed by improvised dips (on a pair of chairs)
Benchmark WOD Chelsea (Benchmark WOD)
(30 Minutes performing each exercise every minute, on the minute)
5 Pull Ups
10 Push Ups
15 Air Squats
Murph (Hero WOD)
(Chipper, performed in order as fast as possible)
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
JT (Hero WOD)
(21-15-9 - Complete 21 then 15 then 9 repetitions of each exercise in order, as quickly as possible)
Handstand Push Ups
Ring Dips
Push-ups
Hero WOD Garrett (Hero WOD)
(3 Rounds for time)
75 Air Squats
25 Handstand Push Ups
25 L Pull Ups
Note: If improvising without a pull up bar for L-Sit Pull Ups, perform table pulls ups and a 30 second aggregate L-Sit Hold per round (using 2 chairs)
20 Minutes AMRAP: Pull Ups, Push-Ups, Squat Jumps, V-Ups
(Complete as many rounds, in order, in 20 minutes)
5 Pull Ups
10 Push Ups
10 Air Squat Jumps
5 V-Ups
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100 Burpee Pull-Ups + Toes to Bar As Fast As Possible
500 Burpee Pull Ups for Time
3 Rounds of as Many Repetitions As Possible in the Allotted Time
(Complete as many repetitions, in order, in the allotted time and rounds)
30 Seconds: Air Squat and Tuck Jump
15 Seconds Rest
30 Seconds: hand release push-ups
15 Seconds Rest
30 Seconds: Bodyweight Bulgarian split squats (left)
15 Seconds Rest
30 Seconds: Bodyweight Bulgarian split squats (right)
15 Seconds Rest
30 Seconds: Mountain Climbers
15 Seconds Rest
30 Seconds: Burpees
Chipper For Time: (Too beastly to list….)
(Complete all repetitions, in order, as fast as possible)
400 Meter Run
4 Rounds of: o 5 Pull-Ups o 10 Push-Ups o 15 Air Squats
3 Rounds of: o 5 Pull-Ups o 10 Push-Ups o 15 Air Squats
2 Rounds of: o 5 Pull-Ups o 10 Push-Ups o 15 Air Squats
1 Round of: o 5 Pull-Ups o 10 Push-Ups o 15 Air Squats
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EXERCISE DEMOS
Sit Throughs
o https://www.youtube.com/watch?v=J1Z6h-Y4ASo
Burpee Pull Ups
o https://www.youtube.com/watch?v=bf9CKfkx-a8
TIPS FOR MAKING YOUR BODYWEIGHT HIIT WORKOUTS MORE EFFECTIVE
For a maximally effective workout, pace yourself. Aim for a level of intensity in which you can
achieve the same number of reps per exercise in every round, then, the next time you do the
workout, aim for one more rep
If you want a little resistance, wear a tough backpack with weight in it or a weighted vest
HOW TO IMPROVISE IF YOU DON’T HAVE A PULL UP BAR, DIP BAR, OR OTHER EQUIPMENT
Improvised Pull Ups
In place of pull-ups I recommend getting a minimalist suspension trainer. The best I’ve found is to build
this suspension trainer and the next best options are the Pocket Monkii, Monkii Bars 2 for travelers and
the bulkier but awesome TRX if you’re working out at home or a nearby park.
If buying a suspension trainer is out of the question, find a sturdy table, lay underneath, grab the lip of
the table, and pull doing an improvised row. If this exercise doesn’t offer enough resistance, consider
doing it one handed.
https://www.youtube.com/watch?v=UH0eEoqSoOc
Improvised Dips
To do dips with minimal equipment, my first recommendation is, again, to build this suspension trainer
and the next best options are the Pocket Monkii, Monkii Bars 2 for travelers and the bulkier but
awesome TRX if you’re working out at home or a nearby park.
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If building or purchasing a suspension trainer is out of the question, then place two sturdy chairs next to
each other shoulder width apart and use these as improvised platforms for placing the palms on during
dips.
Scaling Handstand Push Ups
If you are still building up the strength and stamina to do several handstand push-ups, replace the
handstand push-ups with scaled pike push-ups. To do these, bend at the hips, keeping the upper body
and legs as straight as possible, placing the hands on the ground, then push in a modified/scaled
handstand push up. To increase difficulty of the pike push up, elevate the legs onto a chair, box, stairs,
or other surface.
Performing Muscle Ups Without Equipment and Scaling
If you do not have the equipment to perform muscle ups (a pull-up bar or rings) consider purchasing or
building the **suspension trainers** above so that you can perform the muscle up movement
anywhere.
https://www.youtube.com/watch?v=GOnvLLRGWNM
If you do not have a suspension trainer available then perform an equal number of improvised pull-ups
and improvised dips for every muscle up.
EQUIPMENT I RECOMMEND FOR HOME, OUTDOOR, AND TRAVEL WORKOUTS Bodyweight workouts are amazing even without any equipment. However with a small amount of
equipment, we can step up the intensity and strength gains of our workouts at home and while
traveling. These are the essential pieces of home workout equipment I recommend for the best Crossfit
bodyweight WODs possible.
Every piece of equipment here I currently own, use frequently, and highly recommend because they’re
all durable, cheap, and effective.
For a Home Gym
Make these quick, easy, and tough Parallettes at home, or checkout these other 10 great Parallettes options
Consider getting a TRX suspension trainer if you don’t travel much
For Travel, Home, and Outdoor Workouts
Pickup the Pocket Monkii or Monkii Bars 2 OR
Make this minimalist gymnastics rings styled suspension trainer at home
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AND
Flat, heavy duty resistance bands like the Rogue Monster Resistance Bands – these are the best and toughest I’ve been able to find. These bands make deadlifts and a slew of other lower body resistance exercises
A tough backpack to carry weight in for weighted bodyweight workouts
A Lacrosse Ball for self-massage and faster recovery
HOW TO MAKE YOUR OWN BODYWEIGHT HIIT WORKOUT AT HOME
1. Pick 2 to 5 Exercises (listed below)
2. Pick a manageable number of reps per set
3. Pick a format
a. AMRAP in 20 Minutes
b. AMRAP in 30 Minutes
c. 21-15-9
d. 21-18-15-12-9
e. 3, 4, or 5 Rounds for time
Tips:
Limit the workout to 20 minutes
Aim to keep your heartrate up and rest periods short (between 15 and 60 seconds)
BODYWEIGHT HIIT WORKOUT EXERCISES
Low Intensity
Push Up
Air Squat
Lunges
Russian Twists
Longer Runs (1000 meters+)
Superman Holds
Hollow Rocks
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Medium Intensity
Air Squat Jumps
Air Squat + Tuck Jumps
Jump Alternating Lunges
Mountain Climbers
Bodyweight Bulgarian Split Squats
Shrimp Squats
Hand Release Push Ups
Sit-Throughs
V-Ups
Burpees
Pull-Ups
Dips
Suspension Trainer Muscle Ups
Pike Push Ups
Piked 90 Degree Push Ups
Sprints (100 meter, 200 meter, 400 meter, 800 meter)
High Intensity
L-Sit
Toes to Bars
Burpee Pull-Ups
Burpee Muscle Ups
Pistols (Single Leg Squats)
Muscle Ups
Handstand Push Ups
90 Degree Push Ups
By picking up these two pieces of equipment (parallettes, suspension trainer, and a couple high quality
resistance bands) you open up options to endless other workouts.
Check out these articles to see what other great workouts are possible at home and on the road with
these few pieces of workout kit
Travel WODs
Hotel WODs
Benchmark WODs
HERO WODs
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