ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ 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
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/
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
ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/
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
ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/
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)
(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
ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/
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
ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/
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)
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
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)