Tag Archives: Tabata

Body Weight Workouts You Can Do Anywhere!

I try to make it to the gym as often as I can, but especially in the winter, that doesn’t always happen. I’m running low on time, I hit the snooze button, I forget to pack my gym clothes, and the excuses go on. Once I realized that I was making excuses for actually “getting” to a gym to work out, I was able to figure out a pretty easy solution…work out at home.

Today I’m giving you a bunch of body weight workouts you can do from home too, no equipment required. Try them out and let me know how it goes!

Running Burpees!

  • 50 Burpees
  • Run 1 mile
  • 50 Burpees

AMRAP 20 (As many rounds as possible in 20 minutes of…)

  • 5 Push Ups
  • 10 Sit Ups
  • 15 Air Squats

Benchmark Workout

Complete as many repetitions as possible of:

2 minutes of Sit-ups
2 minutes of Push-ups
2 minutes of Air Squats


Complete a mile for time (running, walking, or jogging are all acceptable).

Complete as many rounds as you are able in 20 minutes of: 

Run 400M (or for about 2 minutes)
20 Burpees
Run 400M
10 Push-ups
Run 400M
20 Sit-ups
Run 400M
10 Triceps dips

Complete 6 rounds for time of: 

24 squats
24 push-ups
24 walking lunge steps
400M run (you can walk or jog or alternate)


5 rounds for time of: 

100 ft. bear crawl (think one end of the room to the other)
100 ft. broad jump
Complete 3 burpees after every 5 broad jumps.


Tabata plank holds
Tabata push-ups

For Tabata exercises you will complete the activity for 20 seconds of work and then rest 10 seconds. So you will hold your plank for 20 seconds and then release for 10 seconds. When the clock hits 30 seconds you go back into your plank for 20 seconds.
Complete 8 rounds of Tabata plank holds before moving on to 8 rounds of Tabata push-ups.

Fifty-Rep Challenge

Complete the following for time:

50 Box jumps or step-ups
50 Push-ups
50 Walking lunge steps
50 Knees to elbows
50 Triceps dips
50 Supermans
50 Air squats
50 Burpees
50 Tuck jumps

…looking for more? Join in one of my challenge groups and get access to at-home workouts plus the support of a community of people going through the challenge with you! Send me a message via Facebook or to [email protected] to learn more!

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