Bodyweight WODs for Travel or Home

Making it to the gym is not always an option. Whether it’s travel or just the demands of home, there’s no reason you can’t stay on the path of Wellness. Below are quick, intense bodyweight workouts you can do just about anywhere. They require no equipment and, for most of them, little space. A special thanks to Eva T. and HQ for compiling these.

  • Run 3 minutes 20 air squats – 3 rounds.
  • 5 push-ups 5 sit ups 5 squats – 5 rounds.
  • 100 air squats for time.
  • Run 1minute 10 squats 10 push ups 3 rounds.
  • Sprint 30 sec and do 15 push ups, 3 rounds.
  • 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 20 sec sprint between each set.
  • 21-15-9 of air squats and push ups for time.
  • Run 1 mile for time.
  • 10 push ups 10 air squats and 10 sit ups, 3 rounds for time.
  • 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
  • 5 push-ups 100M dash 10x.
  • 5x 400M sprints.
  • 10 X 100 m dash.
  • Run 1 mile, lunging 10 steps every 1 minute.
  • 25 jumping squats
  • 10 vertical jumps, 10 push ups, 10 sit ups, 3 rounds…for time.
  • 10 air squats every 1 minute of your 1 mile run.
  • 10 push-ups 10 squats 10 sit ups 4 rounds.
  • 10 vertical jumps, run 400 meters, 5 rounds.
  • Sprint 100 meters, Walk 100 meters, 10 rounds.
  • 50 push ups for time.
  • 50 sit-ups, 400 meter walk. 3 rounds.
  • 10 walking lunges, 10 push-ups, 5 rounds.
  • Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
  • Run 1 mile with 50 air squats at midpoint, for time.
  • 15 air squats x 5. Rest equal amounts as it took to do each 15.
  • sprint 100m 10 squats…8 rounds.
  • 150 jumping jacks…for time.
  • 75 jumping jacks, 50 air squats, 25 push ups For time.
  • Run 1 minute, squat 1 minute 5 rounds.
  • 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 3 rounds.
  • sprint 50 meters, 10 push ups. 10 rounds.
  • 50 air squats, 4 rounds. rest for 2 minutes between rounds.
  • Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  • 10x 50 meter sprint.