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30 Workouts you can do from home

I just had the idea to put together a list of some great workouts you can do from home. Being away from our gym sucks especially when you need to work out but have no idea what to do. So whenever you’re at home for any reason (sick or ran out of time) or out of town on a vacation and need to get that sweat on try one of the following 30 workouts that require either no equipment or very minimal equipment. Also, feel free to modify any of the workouts below to suit your needs.

1. Ladders
Choose 1 bodyweight movement, like pushups or burpees (or select from the “Exercises you’ve never tried” list at the end of this post.)Do 1 movement per minute at the top of every minute. Add a rep every minute.
Go until you can’t complete the required reps in a minute.

You might want to add 2-3 other movements to make this a workout. The score is the combined total of all movements.

2. Head-to-Toe Sprint
7 Rounds for Time:
10 Push-ups

10 Air Squats

Run 200m

3. “Michael”
800m Run
50 Situps
50 Back Extensions (sub Supermans or some other back extension exercise)

4. Descending Ladder
For time: 10-9-8-7-6-5-4-3-2-1 of 3 different exercises (choose from the standard bodyweight list, like burpees and pushups and situps, or choose from the more novel list below.)

5. Gym Practice
AMRAP in 20:00
10 Handstand pushups
10 Pistols
(Sub in whatever your weakest gymnastics movements might be.)

6.“Tabata Whatever”
Choose 5 home-friendly exercises. For each of the exercises, perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.


Tabata Row
Rest 1 Minute
Tabata Squats

Rest 1 Minute
Tabata Pull-ups
Rest 1 Minute

Tabata Push-ups
Rest 1 Minute
Tabata Sit-ups
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

7. 800m of Burpee Broad jumps

8. Bodyweight “Filthy 50”
For Time:
50 Tuck Jumps

50 Push-ups

50 Air Squats

50 Handstands

50 Walking Lunges

50 Sit-ups

50 Second L-Sit

50 Burpees

9. 5k Test – run a 5k for time.

10. For Time:
Run 400m

50 Air Squats

Run 400m

50 Push-ups

Run 400m

50 Sit-ups

Run 400m

11. In 20:00, perform a maximum handstand. Every time you drop, perform 20 dumbbell snatches, alternating hands.

12. The Burpee Sprint Maxout, from Men’s Health

5 2-minute rounds

10 burpees
200-m sprint
Max-rep burpees

13. “Cindy”
20 minutes, as many reps as possible (AMRAP)

5 Pullups
10 Pushups
15 squats
Set a timer for 20 minutes. Complete as many rounds as you can before the clock runs out. Replace Pullups with something novel from the list below if necessary.

14. “Chelsea”
Every minute on the minute (EMOM) for 30 minutes. Replace Pullups with something novel.

5 pull-ups
10 push-ups
15 squats

15. “Annie”
50 double-unders / 50 situps
40 double-unders / 40 situps
30 double-unders / 30 situps
20 double-unders / 20 situps
10 double-unders / 10 situps
…for time.

16. For time, replace “pull-ups” with something novel from the list below.

100 pullups
100 pushups
100 situps
100 squats

17. “Murph”

For time, replace Pullups with a novel exercise if necessary.

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

18. “300”
This was the workout that propelled Mark Twight to fame, and pulled CrossFit along for the ride. Sub the pull-ups and deadlifts (or anything else) with novel exercises from the list below.
25 pull-ups50 deadlifts (with 60kg)

50 press-ups

50 box jumps (onto a 60cm box)

50 floor wipers (with a 60kg bar)

50 two-handed clean-and-presses (with a 24kg kettlebell)

25 pull-ups

19. “Griff”
Run 800m
Run 400m backward

Run 800m

Run 400m backward

20. 4 rounds of:
Run 400m
50 squats

21. Run 800m
80 double-unders
80 pushups
then 600/60/60, 400/40/40, 200/20/20

100-75-50-25 reps:
flutterkicks (4-count)
leg levers
50 ring dips100 squats
50 ring dips

23. 100 squats

50 ring dips
(sub dips on anything sturdy like a chair if you don’t have rings at home)

24. 21-15-9 reps of:
Body blasters (burpee pullup knees to elbows)

box jump burpees

Belushi burpees (on jump turn 180 degrees)

Burpee Jacks (plank jack to jumping jack)

2 rounds:
Max pushups 2:00

Max situps 2:00

Max flutterkicks 2:00

Max squats 2:00

26. Run 10 minutes max effort
200 squats

27. Run 10 minutes max effort

28. 5 rounds of:
10 burpees

20 box/bench jumps

30 pushups

40 squats

50 lunges

“Crouching Tiger”
50 squats

25 pushups

50 pistols

25 fingertip pushups

50 side lunges

25 knuckle pushups

50 walking lunges

25 diamond pushups

20-16-12-8-4 reps of:
One-arm pushups

One-legged squats

5 rounds of:
100 jumping jacks

100 mountain climbers

Go here to find some boot camp style exercises to try

Go here for 16 exercises you’ve probably never tried

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