No Gym Required — 5 Bodyweight Workouts You Can Do at Home

I’ve had a number of friends reach out during this time of COVID19 isolation and ask me for bodyweight workouts they can do at home.

Source: Jocko Willink

I’ve had a number of friends reach out during this time of COVID19 isolation and ask me for bodyweight workouts they can do at home.

Instead of just text them back individually, I figured I may as well post the workouts here so that more than a handful of people might be able to benefit.

With gyms closed across large parts of the United States, the UK and my neck of the woods — Australia — it’s time to make do with what we’ve got.

The following workouts are relatively high-intensity, and relatively short (30 minutes), but hit your entire body, get the heart rate going and crank your metabolism.

Workout 1 — Odin

• 20 x pushups

• 15 x squats

• 10 x burpees

• 5 x box jumps

• 5 x pull-ups (replace with box jumps if no pull-up bar)

• 5 x box jumps

• 10 x burpees

• 15 x squats

• 20 x pushups

Perform circuit four times. Aim to get it done in under 30 minutes, 20 if you really wanna get after it!

1 minute break between circuits only.

Workout 2–Thor

• 100 burpees in under 10 minutes

Sounds brutal? Cause it is — that’s why I named this one after the thunder-god!

Tip: Try and build up a buffer by doing the first 35 in a row in the first two minutes. After this, you’ll only need to hit about 8 per minute until you reach 10 minutes. This gives you ample time to try and catch your breath in time for the next set of 8.

Workout 3–Balder

• 8 burpees into pull-ups

• 15 squats

• 8 box jumps

• run up and down a flight of stairs

• run 200 metres (100m there and back)

Repeat as many times as you can in 30 minutes (4 should be a minimum!)

Workout 4 — Loki

• 50 box jumps

• 40 shadow-box punches (one each arm)

• 30 burpees

• 20 situps

• 10 man-makers

Perform this 5 times! (aim for under 40 minutes)

Workout 5 — Freia

• 750m cycle or 250m run

• 100 pushups

• 250m cycle or 100m run

• 100 squats

• 750m cycle or 250m run

• 100 box jumps

• 250m cycle or 100m run

• 100 situps

• 750m cycle or 250m run

• 50 burpees

Perform this only once, but aim to get it done as fast as you can — and beat your record each time you do it. Aim to get it done in under 50 minutes on your first attempt.

Of course, there’s much more you can do.

Get creative and combine the following bodyweight exercises and objects, try and hit your entire body, go for time, and have fun!

Google if unsure what any of these are.

• push-ups

• squats

• burpees

• step-ups

• Turkish get-ups

• man-makers

• plyometric movements (Google them)

• flights of stairs

• park benches (for step-ups, box jumps, leg raises, incline and decline push-ups)

• pull-up bars

• toes-to-bar

• lunges (forward, backward, sideways)

• leg raises

• sprints

Steve Glaveski is the co-founder of Collective Campus, author of Time Rich, Employee to Entrepreneur and host of the Future Squared podcast. He’s a chronic autodidact, and he’s into everything from 80s metal and high-intensity workouts to attempting to surf and do standup comedy.