Resources > Bodyweight WODs: The Definitive List of 149 Bodyweight Workouts Of The Day (Updated 2021)

Bodyweight WODs: The Definitive List of 149 Bodyweight Workouts Of The Day (Updated 2021)

It is not always easy to get to your local box or gym, nor is it practical to possess a lot of training equipment at home or bring stuff on the road. We understand this, so we have created the best list of bodyweight wods on the web - workouts you can do anywhere, perfect for at home, while travelling, on the beach or even in a hotel room.

Note, if you don't feel like scrolling through the list, you can always use our bodyweight WOD generator, located here.

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List of 200 Bodyweight Workouts

No Equipment, No Running Bodyweight WODs

These WODs require no equipment at all and can be done in a tight space, such as a hotel room or at home.

  1. The Burn: 30 burpees, 100 jumping jacks
  2. The Maker: 100 sit-ups, 100 push-ups
  3. 6 rounds for time: 10 push-ups, 10 squats, 10 sit-ups
  4. The Athlete 2: 10 push-ups, 10 squats
  5. The Athlete 3: 10 hand release push-ups, 10 squats, 200 sit-ups
  6. The Athlete 4: 100 squats
  7. The Athlete 5: 100 burpees
  8. The Athlete 6: 100 jumping jacks, 75 squats, 50 push-ups
  9. Push Up!: 100 push-ups

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  1. Rock It: 100 burpees 100 sit-ups
  2. The Athlete 7: 20 jumping jacks, 20 burpees, 20 squats
  3. Squatter: 200 squats
  4. The Athlete 9: 250 jumping jacks
  5. The Athlete 11: 10 rounds of 3 squat jumps, 3 squats, 3 long jumps
  6. The Athlete 12: 30 push-ups, 30 handstands
  7. The Athlete 13: 3 rounds of 30-second handstand, 30-second bottom-of-squat hold
  8. The Athlete 14: 5 rounds of 60-second of squats, 30-second handstand, 30 second rest
  9. The Athlete 17: 5 push-ups, 30-second plank, 30 times
  10. The Athlete 18: 4 rounds of 50 sit ups, 50 squats
  11. 7 Rounds: 7 squats, 7 burpees
  12. Suave: 10 push-ups, 10 squats, 10 sit-ups
  13. Suave 1: 20 squats, 20 burpees, 20 push-ups
  14. The Athlete 19: Do 100 Squats
  15. The Athlete 20: Do 150 Push Ups
  16. The Combo: 1 Handstand hold for 1 minute then complete 100 squats
  17. The Combo 1: 1 Handstand hold for 1 minute then complete 200 squats
  18. The Combo 2: 1 Handstand hold for 1 minute then complete 100 jumping jacks
  19. The Combo 4: Do 100 Jumping Jacks
  20. The Pinch: Spend 5 minutes in a handstand
  21. The combo 13: 50 jumping jacks, 50 lunges, 50 push-ups
  22. Squat Time: Do Tabata Squats for 20 seconds at a time and then complete 50 push-ups
  23. Vertical: Do 10 Vertical jumps
  24. Vertical 1: Do 10 Vertical Jumps and 10 push-ups
  25. Vertical 2: Do 20 vertical jumps and 20 push-ups
  26. Vertical 3: Do 40 vertical jumps and 10 push-ups
  27. Tabata Style: Do 10 Tabata Squats and 10 Tabata Pushups
  28. Hand walking: Walk 100 meters on your hands
  29. To the Max: Complete as many push-ups as possible in 8 minutes
  30. To the Max 2: Do as many squats as you can in a row
  31. To the Max 5: Do as many tabata squats as you can in a row
  32. To the Max 6: Do as many jumping jacks as you can in a row
  33. The Boxer: Shadow box for 1 minute, then rest for 1 minute. Repeat for 10 rounds
  34. The Athlete 16: 5 rounds of 2-minutes shadow boxing, 2 mins rest. Then complete 100 push-ups
  35. Burpee Ladder: Start on one side of the room. Do 20 burpees. Go to opposite side of room do 19 burpees. Return to original side do 18 burpees. Go to opposite side of room do 17 burpees. And so forth. All the way down to one.
  36. Jump-Burpees: 5 Rounds of 60 jumping jacks with 20 burpees.
  37. 150 burpees
  38. 50 burpees, jumping 12 inches at the top of each one.
  39. Chipper: 50 sit-ups. 50 double unders. 50 sit-ups. 50 walking lunges. 50 sit-ups. 50 burpees. 50 sit-ups
  40. For time: 50 lunges. 60 squats. 70 burpees. 80 sit-ups.
  41. Lucky 13: 13 Min AMRAP. 13 Burpees. 13 Push Ups. 13 Lunges (each side). 13 Air squats.
  42. Tabata the Cat: Tabata Burpees - Rest 1 Minute. Tabata Air Squat - Rest 1 Minute. Tabata Push Ups - Rest 1 Minute. Tabata Sit- Ups.
  43. Hanger: For Time. 60 Lunges. 30 Push Ups. 50 Lunges. 20 Push Ups. 40 Lunges. 10 Push Ups
  44. 9 min AMRAP: 12 push-ups. 10 lunges each side. 2 pistols each side
  45. 7 min AMRAP: 10 burpees. 5 pistols each side
  46. 15 min AMRAP: 10 push-ups. 10 Burpees.
  47. 18 min AMRAP: 20 air squats. 6 Donkey kicks.

Not sure what a term or exercise above is? View our Movement Definitions.

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No Equipment plus Running Bodyweight WODs

These WODs also require no equipment, however they do involve running so you will need some space. Perfect for on the beach or in a park.

  1. The Cardio: run 3.1 miles
  2. The Push It: run 5 miles
  3. The Runner: Run 1 mile, 10 squats, 10 push-ups, 10 sit-ups
  4. The Acrobat: 10 handstands, 10 push-ups, run a mile
  5. Runner: 10 x 50 meter sprint
  6. The Athlete 8: 20 sit-ups, 20 push-ups, 400-meter run
  7. The Athlete 10: Run 0.5 miles, 50 squats
  8. The Athlete 15: 2 rounds of run 400 meters then do 30 squats
  9. The Dash 1: 50 sit-ups, 400-meter run, 10 planks
  10. The Run 1: Run 1 mile as fast as possible
  11. The Run 2: Run 1 mile then complete 100 push-ups
  12. The Run 3: Run 1 mile then complete 100 Jumping Jacks
  13. The Run 4: Run 1 mile then complete 100 sit ups
  14. The Run 5: Run 1 mile then complete 100 squats
  15. The Combo 3: Do 25 handstands, and then run 1 mile
  16. The Combo 5: Run 1 mile while doing 10 push-ups every minute
  17. The Combo 9: Run 1 mile, then do 100 lunges
  18. The Athlete: 5 rounds of 10 burpees, 100m sprint
  19. Kick Butt: 10 rounds of 10 push-ups, 100m sprint
  20. Rocker: 10 handstands, 100-meter sprint
  21. The Dash: 5 rounds of a 200m sprint
  22. The combo 6: Sprint 50 meters then do 100 squats
  23. The Combo 7: Sprint 50 meters then do 150 jumping jacks
  24. The Combo 8: Sprint 50 meters and then complete 200 jumping jacks
  25. The Sprint: Sprint 100 meters, then do 10 squats, 10 push-ups
  26. The Sprint 2: Sprint 200 meters, then do 50 squats, 50 push-ups
  27. The Sprint 3: Sprint 500 meters, then do 50 squats
  28. The Sprint 4: Sprint 100 meters and then complete 5 minutes in a handstand
  29. To the Max 3: Do as many sprint meters as you can in a row
  30. The Combo 10: Run 1 mile then do 200 squats
  31. The Combo 11: Run 1 mile and then hold a handstand for a total of 3 minutes
  32. The Combo 12: Run 1 mile while doing a handstand every minute
  33. The Leg Wobbler: Run 100 meters, do 100 jump squats, then finish with 30 walking lunges
  34. To the Max 7: Run 1 mile as fast as you can
  35. To the Max 8: Run 2 miles as fast as you can
  36. To the Max 9: Run 3 miles as fast as you can
  37. To the Max 10: Run 4 miles as fast as you can
  38. To the Max 11: Run 5 miles as fast as you can
  39. Walk the lunge: Walking lunge 500m
  40. 4 rounds of 400m run with 50 squats

Not sure what a term or exercise above is? View our Movement Definitions.

Bodyweight WODs Containing Pull Ups

The following is a list of bodyweight WODs including pull-ups. If you do not have a pull-up bar, get creative! Use a tree, or a sturdy structure to pull-up on. However, if you cannot find anything for pulling up to, you can substitute the pull-ups for dips (using the side of a chair or a bed).

  1. The Fit Now: 100 jumping jacks, 100 pull-ups, 50 sit-ups
  2. Kick Your Butt: 100 pull-ups, 100 push-ups, 100 squats, 100 sit-ups
  3. The Kick It: 20 min jog, then 3 rounds of 5 pull-ups, 10 push-ups, 15 air squats
  4. The Fat Burner: 85 thrusters (using any weight available - e.g. your bag or a rock), 100 pull-ups, 1-mile run
  5. The Hurt: 100 pull-ups, 100 push-ups, run, 5 miles
  6. The Athlete 21: Do 100 Pushups, 100 Pullups
  7. To the Max 4: Do as many pull-ups as you can in a row
  8. Burpee/ Pull-ups: Start on one side of the room. Do 20 burpees. Go to opposite side of room do 1 Pull-up. Return to original side do 19 burpees. Go to opposite side of room do 2 pull-ups. Work your way down to one Burpee and up to 20 Pull-ups
  9. Running/Burpulls: Run 800m. Do 21 Burpulls. Run 600m. Do 15 Burpulls. Run 400m. Do 9 Burpulls. (Burpulls**: **burpees pull-ups)
  10. Traveling Lynne: 5 Rounds of Max Push ups. Max Pull-ups
  11. Running/Pull-ups: Run 400m. 40 Pull-ups. Run 400m. 30 Pull-ups. Run 400m. 20 Pull-ups. Run 400m. 10 Pull-ups
  12. Pull Ups/HSPU: Run 800. 21 Pull-ups. 21 HSPU. Run 600. 15 Pull-ups. 15 HSPU. Run 400. 9 Pull-ups. 9 HSPU
  13. Pull-ups/Broad Jump: 3 rounds: Run 400m. 21 Pull-ups. 12 Broad jumps
  14. Box/Squats: 5 rounds: Shadow box 3 minutes. 50 Squats. (Can do with Max Pull-ups or Max Push ups as well)
  15. Death by pull-ups: With a continuously running clock do one pull-up the first minute, 2 pull-ups the . second minute, 3 pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
  16. The 120: 120 pull-ups and 120 dips
  17. GI Jane: 100 burpee pull-ups
  18. Pull Push Squat: As many rounds as possible in 20 minutes of 15 pull-ups. 30 push-ups. 45 squats
  19. Tabata Cuatro: Complete 32 rounds of 20 seconds work followed by 10 seconds rest where the first 8 rounds are pull-ups, the second 8 are push-ups, the third 8 rounds are sit-ups, and finally, the last 8 rounds are squats. There is no rest between exercises.
  20. 50-40-30-20-10 reps of pull-ups and ring dips
  21. Handstand push-ups: 15 13 11 9 7 5 3 1. L pull-ups: 1 3 5 7 9 11 13 15
  22. 3 rounds of Run 800m and 50 pull-ups
  23. 7 rounds of 10 single-leg squats, alternating. 12 ring dips. 15 pull-ups
  24. 10 rounds of 12 burpees. 12 pull-ups
  25. Leo: 10min AMRAP. 10 single-leg squats (5 each side). 5 Pull Ups.
  26. Murph: For Time. 1 mile run. 100 pull-ups. 200 push-ups. 300 squats. 1 mile run.
  27. El Toro: 10 rounds for time of 12 Burpees to a target. 10 Chin Ups. Complete your burpees under pull-up bar which you have to touch each time you jump at the top of your burpee.

Not sure what a term or exercise above is? View our Movement Definitions.

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Weighted Travel Workouts

Sometimes you want a bit more resistance than simply your bodyweight. For these WODs, you will need to use a weight. Use your imagination - you can use your suitcase, a rock, some tins of food, or some other heavy object.

  1. The Total: Do as many weighted squats as possible, followed by as many weighted shoulder presses as possible, and finally as many weighted overhead lunges as possible
  2. Burn It: 12 pull-ups, 400-meter run, 21 weighted goblet squats
  3. The Athlete 1: 10 push-ups, 20 weighted goblet squats, 200-meter sprint
  4. As fast as possible: 100 goblet squats
  5. 10 rounds of 5 push-ups, 5 weighted shoulder press
  6. 60 weighted goblet squats, 70 push-ups, 80 walking lunges each side
  7. 3 rounds of plank hold 1 minute, 15 weighted overhead lunges, 10 weighted chest press
  8. Sprint 10m, do 1 weighted goblet squat, sprint 20m, do 2 weighted goblet squats, etc up to sprint 100m, do 10 weighted goblet squats
  9. 100 weighted thrusters for time
  10. 8 rounds of 10 weighted thrusters with 10 jumping lunges (no weight)
  11. 6 weighted goblet squats each minute on the minute for 12 minutes
  12. 2 rounds of 50 burpees and 50 weighted shoulder press
  13. Chipper Ladder: Sprint 50 yd x 10. Heavy bag carry 50 yds x 8. Bear Crawl 50 yds x6 (Stiff back legs !). Farmers walk (with dumbbells- app weight) 50 yds x 4. Sprint 50 yds x 2
  14. ST: 5 rounds for time of 400m Run. 20 weighted goblet squats. Complete 5 rounds of the 2 exercises as fast as possible.
  15. 5 rounds for time of: Overhead Lunge 8 each side. 20 Air Squats. 10 Push-Ups.
  16. 10 min AMRAP. 12 OH weighted Walking Lunges. 20 air squats. 10 Burpees

Not sure what a term or exercise above is? View our Movement Definitions.

Swimming and Cycling WODs

Near the ocean or have your bicycle with you? These are the perfect WODs for you!

  1. The Cycle: Cycle for 30 minutes
  2. The Cycle 1: Cycle for 1 hour
  3. The Cycle 2: Sprint 50 meters, do 40 push-ups and cycle for 15 minutes
  4. To the Max 12: Do as many laps in a pool as you can in a row
  5. To the Max 13: Swim 1 mile as fast as you can
  6. To the Max 14: Swim 2 miles as fast as you can
  7. To the Max 15: Swim 3 miles as fast as you can
  8. To the Max 16: Swim 4 miles as fast as you can
  9. To the Max 17: Swim 5 miles as fast as you can
  10. To the Max 18: Swim 1 mile and run 1 mile as fast as you can

Not sure what a term or exercise above is? View our Movement Definitions.

The Bodyweight WOD Generator

Want to find even more bodyweight WODs? Visit The Bodyweight WOD Generator here and keep clicking through until you find the one you want.

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