92 workouts you can do without equipment

No Equipment, no problem: Here’s 92 Workouts without equipment

Over the weekend I had a workout in the local park adjacent Kitsilano Beach (an area in Vancouver).

We had access to a pull-up station next to the basketball courts, so what workout would make sense?  Hmmm, let me think about it.  Murph!  Well, it may not have been the best choice, but considering it is a couple of body weight movements sandwiched between two 1-mile runs, and it was easy to do with a group of 5.

Well, this got me thinking what other workouts are good for those of us who find ourselves on the road or have limited equipment options?

Handstands are a great balance exercise and no equipment required

Here's 92 Functional Fitness workouts (good for the home, the gym or while traveling), and no equipment required:

  1. 10 rounds of 10 second “L” sits off the floor
  2. “Susan” – 5 rounds for time:  Run 200m, then 10 squats, 10 push ups
  3. Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
  4. 10 Rounds for time:  10 burpees, 100 m sprint
  5. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
  6. 3 Rounds for time:  10 Handstand push ups, 200 m run
  7. 6 Rounds for time:  10 push ups, 10 air squats and 10 sit ups
  8. 10 rounds for time:  10 push-ups, 10 squats, 10 sit ups
  9. 10 rounds for time:  10 push-ups, 100m dash
  10. 5 rounds for time:  10 push-ups, 10 hollow rocks, run 200 meters
  11. 10 rounds:  10 push-ups, 10 squats
  12. 10 rounds for time:  10 hand-release push-ups, 10 v-sits, then 10 squats
  13. 10 rounds for time:  10 sit ups, 10 burpees
  14. 4 Rounds for time:  10 vertical jumps, 10 push ups, 10 sit ups
  15. 5 Rounds for time:  10 vertical jumps, run 400 meters
  16. 10 rounds for time: 10 walking lunges, 10 push-ups
  17. 10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
  18. 100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats
  19. For time complete 100 air squats
  20. For time complete 100 burpees
  21. For time:  100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
  22. For time:  100 push ups
  23. 10 to 1 ladder:  Burpees and Sit ups
  24. 10 to 1 ladder:  sit-ups/pushups and a 100 meter sprint between each set.
  25. 10 sets of:  30 second handstand hold followed by holding for 30 seconds at bottom of squat
  26. 10 x 50 meter sprint (rest is 2 minutes between sprints)
  27. 3 Rounds for time:  20 jumping jacks, 20 burpies, 20 air squats
  28. 4 Rounds for time:  20 ab mat sit-ups, 20 push-ups, 400 meter run
  29. For time complete 200 air squats
  30. For time complete 250 jumping jacks
  31. 3 Rounds for time:  Run 1/2 mile, then 50 air squats
  32. 5 Rounds:  3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
  33. 3 Rounds:  30 push ups, 30 second handstand
  34. 5 Rounds:  30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
  35. 5 rounds:  30 second handstand, 60 second squat hold ( at the bottom of the squat)
  36. 3 x 20 tuck jumps, followed by 3 x 30 second handstand holds
  37. 3 rounds for time:  400m run/sprint followed by 30 air squats
  38. 4 sets x 25 jumping squats
  39. 3 rounds for form/technique:  5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump
  40. 20 rounds:  5 push ups, 5 squats, 5 sit ups
  41. 10 Rounds:  5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!).
  42. 5 Rounds:  200 m dash (rest is the length of time it took you to complete the previous 200m dash)
  43. 50 air squats x 5. Rest equal amounts as it took to do each 50.
  44. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
  45. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
  46. 5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
  47. 7 rounds for time:  7 squats, 7 burpies
  48. air squat x 10 push up x 10 sit up x 10 3 rounds for time
  49. Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time
  50. bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
  51. Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
  52. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
  53. Do Tabata Squats with eyes closed.
  54. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
  55. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  56. Handstand 30 seconds and 10 squats, 8 rounds.
  57. handstand 30 seconds and 20 air squats, 5 rounds.
  58. handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
  59. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  60. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
  61. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  62. Handstand to Jack-Knife to vertical jump. 30 Reps.
  63. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
  64. If you cannot do “man's style” do your pushups from the knees. After that do 100 air squats for time.
  65. Invisible Fran…21-15-9 of air squats and push ups for time.
  66. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
  67. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  68. Run 1 mile and do 10 push-ups every 1 minute.
  69. Run 1 mile for time.
  70. Run 1 mile with 100 air squats at midpoint, for time.
  71. Run 1 mile, lunging 30 steps every 1 minute.
  72. Run 1 mile, plus 50 squats-for time.
  73. Run 1 mile, stopping every minute to do 20 air squats.
  74. Run 1 minute, squat 1 minute 5 rounds.
  75. run 200 meters, 50 squats, 3 rounds
  76. run 400 meters, 50 air squats. 4rounds.
  77. run 400m air squat 30 hand stand 30 seconds 3 rounds for time
  78. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  79. spend a total of 3 minutes in a handstand.
  80. Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
  81. Sprint 100 meters, Walk 100 meters, 10 rounds.
  82. sprint 100m 30 squats…8 rounds.
  83. Sprint 200m and do 25 push ups, 3 rounds.
  84. sprint 50 meters, 10 push ups. 10 rounds.
  85. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
  86. Tabata Push-ups.
  87. Tabata squats and tabata pushups.
  88. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
  89. Test yourself on a max set of push ups…tight body chest to the floor…full extension!
  90. Walk 100 meters on your hands, even if it is 2 meters at a time.
  91. 10 Rounds for time:  Run 100 meters, then 20 air squats
  92. 4 Rounds:  Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters

Post your own workouts not requiring equipment to comments.  Thanks for contributing!


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  1. This is awesome! Some great ideas. Thanks. I was just thinking about what I’m going to do for exercise (other than yoga and runs) while on SaltSpring Island for the next 10 days.

  2. Nice work on the post Dai!

    Just in New Brunswick at the moment for a vacation with the family and did an awesome workout today:

    – 30 picknick table jumps
    – 30 trailer lifts
    – 30 handstand pushups
    – 1 block run


  3. Not yet buddy, been away but I want to check it out!

  4. Good post Dai,

    I really like the new look. Clean, easy on the eyes, and low maintenance. Hey, come to think of it that’s the way I like my ladies . . . ;-).

  5. Great list Dai!

    I think this needs to be turned into an HTML5 iphone app 🙂

  6. This is a great list! Well done.

    I’m a big fan of #50. Bottom to bottom tabata squats. Pure torture.

  7. This is a great list, it’s always good to read other people’s ideas for inspirations. I’ll try some of these at my boot camp – thanks for sharing!

  8. Training ideas no equipment –
    20 reps or 10 reps each side

    Spiderman prone ground lunges
    Grasshoppers – prone, wide knee to elbow
    Hovers with twist side to side
    Prone (press up position) hip drop to the ground side to side – core
    Prone position – lifting 1 leg at a time
    Triceps dips on sofa / bench
    Tricep press ups
    Wide press ups

    J K L S T workout –

    15-20 reps of any of the following combos repeated continuously circuit style –
    Jumps – Squat jumps, lunge jumps, small bouncing jumps, star jumps, wide star jumps
    Kicks – Forward straight leg, forward push kick, side, rear, jump kick
    Lunges – Forward, reverse, mulit-directional e.g round the clock
    Squats – Narrow, wide, jump, 1 legged
    Toning – Tricep dips/press ups, wide press ups, ab crunches, V-sits

  9. Hello, I started doing Crossfit last February and I have to admit that I’ve fallen in love with the sport. It is so addicting that on my rest days I find ways to still pinch in a WOD or two. This blog entry is perfect because all 92 entries here can be done at home without having your own equipment.

    Today I did three WODs and I feel great.. Keep posting..

    • Awesome! I’m in the same boat as you. I love CrossFit. I’m glad you liked the post, please do keep in touch and let me know which of the 92 ends up being your fave. Happy training, Eboy!

  10. Awesome list Dai! Although my focus is on bike racing, these are some great workouts to use in my off season and to supplement my on-the-bike training during the racing season. This list will now hang in my garage/gym! thanks for taking the guesswork out.

    • Thanks Rob! Glad you like the list. How long does your season typically last you and for what style of races are you training?

  11. my name is connie i am 18 years old and i have been trainin gto enter the military my recruiter was telling me about crossfit and it sounds fun i ship out for the navy in four months i have been training for about 8 months i hope this helps me more

    • Hi Connie! thanks for the comments. I think these workouts can definitely assist you with your conditioning and preparation – nice especially if equipment is scarce. Good luck on your training and please don’t hesitate to contact me directly if you have any specific questions. Happy training!

  12. Hey Dai, nice post. Question, If it’s raining/snowing and you need to sub out running for something like a stationary bike would you do the same distances or increase?

  13. So…..I can do a headstand against the wall and the splits. How exactly to I attempt the handstand without breaking the table or a leg?

    • Have you practiced handstands up against the wall yet? I worked on that for a while, just building up strength/endurance and total time in inverted position against the wall.

  14. I`m judo player and i need someone to make me program from these exercises, or at least explain to me how do i combine exercises? 🙂 Cheers 🙂

  15. These are great ides but im more concerned on the amount of calories i burn so is there anyway you could tell me the range of calories burned for each workout. Thank you!

  16. Run 400m, while a partner does as many pushups as possible, then switch. Then run 400m while the other guy does as many situps as possible, then switch. Do 4 or 6 rounds. We did this one after doing a regular cross fit workout and it was a pretty good.

  17. Ok, stupid question..when it says “10 rounds for time” what does “for time” mean? Thanks

    • No worries, “For Time” refers to completing the workout as quickly as you can. Time the duration it takes you to complete and next time you do it again, see if you are able to complete the work faster than the first time. Excellent way for gauging your progress.

  18. Can someone explain the jackknife handstand to me? Thanks!

    • Where you are in handstand, either on the floor or elevated surface, and starting in handstand, Pushing through the shoulders and maintaining a hollow body position to rebound off the floor. (if ON a SPRING FLOOR)

      Here is one video that demonstrates the technique. The Skill is displayed at 3:37s during the video.

      OR another definition is Jack knives: Start in a standing pike with your hands supported on a rolling device, or low rings. Extend out until you are in an open hollow position as open as possible, pull back to a standing pike.

  19. Hey, I’m 16 and in High School, I absolutely love to workout! I watched the crossfit games on tv and ever since I have been wanting to start working up to actually being a part of it! These will definately give me an idea of what I’m looking at and help me train! thanks! 🙂

  20. a workout I named Sierra after the Sierra mountains in Cali where I am working AND working out for part of the summer..

    a little down the mountain, then back up the mountain and do it for time

    100 jumping jacks
    75 air squats
    50 pushups
    25 burpees
    25 situps
    50 pushups
    75 air squats
    100 jumping jacks

    THANK YOU for this list of great mobile WODS

  21. Susan Alexander


    Such a great post. Well done!

    To anyone wondering how to work out while traveling:

    1) when the gym is lame or non-existent, or
    2) you forgot your sneakers, TRX, whatever, or
    3) you don’t have a lot of time …

    YOU CAN DO THIS STUFF – even in the smallest hotel room, even out in the hallway, even on the Spanish Steps in Rome ….

    I’ve tried it. Works great. You can get worked out and done before anyone else wakes up. 🙂

    Same when you’re home and can’t get to Crossfit or wherever you work out, and/or the weather’s bad, and/or you have no babysitter (your kids will delight in watching, and they might join in).

    Pretty much smashes all the excuses, you know?

    Thanks 🙂

  22. I like crossfit. it makes me feel stimulated and gives me huge drive.

  23. It has been years since my last work out. Can you recommend which workouts might be best to start out with.

  24. I love the variety! Thanks for sharing!

    I’ll share on of my favorites
    Start 800m Plyo-lates x 2 rounds end with 800m run
    30s Stars Jumps
    30 hundreds
    30s scissor Jumps
    30 Hip Bridges
    30s Bell jumps( front/back)
    30 Leg Pulls
    30s Bunny Hops
    30 Knee Tucks

    • Love this! Thanks for sharing. I might have to try this one at our next hosted beach WOD. Tee, for some reason I wasn’t able to log on to your website. Can you email me at [email protected] ? Talk to you soon.

  25. Oh boy! Thank You very much, this is amazing. Now I can do a training schedule with this. The key is to keep moving. Got it! Thanks again.

    • Glad you enjoyed the post/list of 92 equipment free workouts. Let me know when ones you try and like! Thanks again for posting a comment.

  26. I have a quick question; say if I just choose a random number excluding those workout I have already done to choose a work out out of these 92. Does it matter what exercise I complete. What I mean say some workout work maybe same muscle group or do I have to sit down look over all these and then strategies a workout so i never work the same group?

    • Oscar, doing anyone of these workouts will be fine. However, if you find that you are sore in a muscle group and training that muscle group when in that state of soreness is giving you grief, you might want to consider choosing a different workout. I train back-to-back days of same muscle groups sometimes, but really gauge what I do based on how I’m feeling. I know there’s a lot of opinions when it comes to this topic, as well the topic of over-training etc, so I ask you, when choosing the WOD, how do you feel?

  27. Dai, thanks for ur opinion, I really appreciated it. Its sounds logical just to gauge how I am feeling and then if the WOD is one that targets overworked or tired muscles I will simply just have to move on and pick another one. It was a simple question I am sure but I honestly was having a hard time answering it. Thanks again.

  28. Please please please…how do i do a handstand in the first place? I am really serious about this. I have been doing forearm curls in addition to upperbody weight training (dumbells). I can do a forearm stand but the handstand still eludes me. Please advise. cheers!

  29. The nature trail I walk/run on has benches at every 1/4 mile, so I decided to to stop and do 15 push ups 20 crunches and 15 dips, I’ve been doing this for 3 miles while running in between stops. Would it be better to do more reps at each stop and shorten it to 2 miles, or leave it and slowly increase my reps as I get stronger? Thanks for the tips

  30. Hi Dai,
    I just want to say thanks for giving me something that motivates the Sh1t out of me!! I work away and in remote locations and have struggled for some time trying to think up new workouts with no equipment…but you’ve done it here…you legend! I’m “ashamed” at how really unfit I am (been doing 8km runs and weights at home for over a year and things had just become stale) but this format is really great…it does everything, and demoralises me so much I’m back doing it the next day! I think I’ve caught the bug! Thanks for giving me a entry into Crossfit – Greg.

    • Greg, thank you for taking the time to share you new found passion for CrossFit. I’m very happy to know that the equipment free workouts have added some variety back into your workouts and it sounds like you are very much like me – it hurts so good, we find ourselves back the next day challenging ourselves again! Hoo-rah! Keep me posted on how your training is going too.

    • By the way, feel free to connect with my on Facebook too: http://www.facebook.com/daimanuel – talk to you soon!

  31. Hey, I’m a lacrosse player at the high school level and will be going on to play D1 lacrosse. Cross-Fit has always been in my workouts and I love it. My schools trainer recently got laid off for a cheaper one and he was ex spec ops and probably had some of the toughest workouts ive ever done. I love these 92 different ways and will start them tomorrow but i was wondering if i could get someone to help me out on which ones to put together and I would like to have daily workouts. If anyone is willing to stay in touch with me via email to help me out with the workouts id appreciate it. If not i understand. My email is [email protected].

    • Hi Mike, there’s tons of free resources for daily workouts on various CrossFit boxes’ websites. The 92 workouts I posted are equipment free and meant to as a great substitute when you find yourself without equipment or a gym nearby. Have you checked out the CrossFit main site for lists of workouts? http://www.crossfit.com

  32. Yea I did, I was told that there is a text sent out with a new workout everyday and I was hoping to get directions on how to do that. Considering I go right after school and do my agility and sprints outside then back inside for the workout the text would be really helpful. Ever heard of this?

    • Do you currently use an iPhone? There’s some great apps which will notify you of new WOD’s and daily .com workouts as they are posted. If not, I think it best to plan your WOD’s the day before and take with you. Not aware of any text notifications available at this time.

  33. 25burpees
    50 jump squats with knees to chest
    3-4 min. Jog/sprint
    50 mountain climber
    50 v up
    1min sprint
    25 pullups

    My own cross fit workout short and intense. Migit spartan cus it has it days wen its short and tuff.
    -melvin “the wolf” burgos

    Hmu [email protected]
    for more intense workouts ..rule #1 dont sit down

    Rule #2 do not rest! And finish

  34. eeek!!,,awesome!! so needed this! Thank you!

  35. it would be great if these become part of a blog to follow daily, just like crossfit.

    • Funny you should mention that, Carlos. I started posting daily “no equipment needed” workouts about a month ago on a tumblr site. Check it out here: wodlog.daimanuel.com

  36. and if this doesn’t mention them… PLANKS

  37. Hi Dai

    My name is Sheila and i wanna be a fitness model….so a friend of mine suggested that I try crossfit so while I was browsing the net I bumped into this info… and it seems interesting. I’ll try it and I’ll come with feedback… but I can already see it works… been reading most comments.

    • Hi Sheila! That’s great. I think CrossFit would be a great option to help you on your road to being a fitness model. Have a read of this too.

  38. Great post.

    I use many similar workouts when teaching seminars via MyNewLyfe.com

  39. Fantastic list!! Thank you for taking the guesswork out of the no equipment workouts. I actually do many of these exercises in my fitness routine regularly, but didn’t realize it was Crossfit until now! 🙂 There was recently a Crossfit gym allowed to open on the Army base where I serve in Germany and it is quite popular among the Soldiers! Thank you again for the list–what fun it will be to try!
    Today, I did 10 reps each in a cycle for 15 minutes, no resting: jump squat, v sit-up, burpees, tricep dip, lunge hop alternating legs, push- up, and front kick alternating legs.

  40. this is great……!!!! I will hang in the garage.. I can see some that are going to be my favorites. will have to see which segments I can augment jump rope into.

  41. This will come in very handy when I go home on vacation at the end of the month for two weeks.
    I’ll have limited gym access, but full playground access haha.
    I guess a little deload wouldn’t hurt either.


  42. After years of beating myself up in a gym for hours on end, I became a devoted minimalist with crossfit style workouts. Here’s one that I will share;
    5 stride burpees
    10 squats
    10 push-ups
    10 Atomic Crunches
    Repeat 5 x then run 200 m
    Do this 5x!!

    Stride burpees….instead of jumping into the air after every burpee, do 5 stride jumps. Oh, btw, I call this one “the Big Mac”.

  43. Can someone answer me a question. Crossfit workouts seem like they are short workouts…hard but short. Are they enough to meet daily requirements to stay in shape and build muscle. Thanks Sorry for the dumb question

  44. Love this post! I’m going to make it my goal to complete all 92 workouts before the end of the year!

    • Wow! that’s super cool. Keep me posted on how it goes. You’ll probably like the 99 Workouts Guide too… you can sign up and get your free copy here

  45. I’m training to join the military, I want to go into the Navy. My recruiter told me just to worry about BF so im trying to get down to 33% so that I’m right under the requirements. Right now I’m at 38% so I have a ways to go! Thanks for this post!

    • Keep working at it. It really all comes down to nutrition too. Are you following a certain fitness program and nutrition plan currently?

  46. 3 RFT
    1000 800 400m Run
    Squat Box Jump 60cm
    Strict Pull-Ups

  47. Simon says work out:
    find a track with 50 meters of strait leg, run the 50 meters and then run back to the original starting position, drop and do ten push ups, get up and run it again, but this time when you get back do 10 push ups and 10 sit ups, then keep adding one exercise for every lap you complete, making sure to redo ALL of the prior exercises before moving on. Keep in mind its going to take 16 completed dashes to equal out to a mile *50 there and 50 back x 16 = <1 mile* so your going to need 16 excercises to complete the challenge!

    Here's mine:
    Lap 1-10 pushups
    lap 2-10 sit ups
    Lap 3-10 squats
    lap 4- 10 jumping jacks
    lap 5- 10 *max height* squatting jumps
    lap 6- 10 Spiderman push ups
    lap 7- left side low plank for 15 sec
    lap 8- right side low plank 15 sec
    lap 9- center low plank 15 sec
    lap 10-10 lounges
    lap 11- extended high left plank
    lap 12- extended high right planks
    lap 13- extended high center planks
    lap 14- 10 burpees
    lap 15-10 steam engines
    lap 16- 10 pull ups

    *if done for time, prepare to be broke off, if not, set your rest period for every 3 laps.*


  48. I agree! Having no equipment during workout is not a problem. We can do workout even in our own home as long as we have this motivation and dedication to do our best. Thanks for this list Dai! I have now some routine to follow on.

  49. For those of you that did these wods….what was your time?