HyroxGenerate WODToday's WOD
no equipment wodbodyweight wodequipment free workoutno gym training

No Equipment WOD — Train Anywhere, No Excuses

Zero bars. Zero weights. Full effort. These no-equipment WODs prove that the hardest workouts only need your body and the floor beneath you. Travel, home, park — the generator adapts to wherever you are.

Generate Your WOD — FreeToday's WOD

Sample Workouts

Beginner · Intermediate · RX

Lunges & Push-ups

Save WOD
Beginner20 minNo EquipmentChipper

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

One-pass grinder with smart pacing

Target Score

Finish in 4-6 min, or record reps completed at cap

Time Cap

12 min

Feel

Urgent but sustainable; breaks are planned before form breaks.

  • - Score: finish time. Finish in 4-6 min, or record reps completed at cap.
  • - Break early into planned sets; a short planned break beats a long forced break.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jumping Jacks
30
Shoulder Rolls
10 each direction
Thoracic Rotations
10 each side
Glute Bridges
15
World's Greatest Stretch
5 each side
Bear Crawl
10m forward + back

Complete ALL reps of each movement before advancing. One pass through — no rounds. Time cap: 12 minutes. Target: Finish in 4-6 min, or record reps completed at cap. Stimulus: One-pass grinder with smart pacing.

Single-Unders
30
Lunges
25
Push-ups
20
Sit-ups
15
Burpees
10

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#beginner#20min#no-equipment#chipper#general-fitness#core

Export this WOD to PDF with PRO.

Air Squats & Push-ups

Save WOD
Intermediate20 minNo EquipmentTabata

Score

Record total clean reps across all scored intervals.

Stimulus

Fast cyclical power output with minimal skill bottlenecks

Target Score

Total reps across all intervals; keep best and worst rounds within 20%

Time Cap

12 min

Feel

Very hot efforts, but movement quality stays crisp across all blocks.

  • - Score: total reps. Total reps across all intervals; keep best and worst rounds within 20%.
  • - Count only clean reps. The goal is high repeatable output, not one heroic first interval.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jumping Jacks
30
Shoulder Rolls
10 each direction
Thoracic Rotations
10 each side
Glute Bridges
15
World's Greatest Stretch
5 each side
Bear Crawl
10m forward + back

20 sec max effort / 10 sec rest × 8 rounds per block. A→B→C→D repeated twice per block (8 rounds × 30 sec). Varied muscle groups, balanced fatigue. Repeat the block 3 times (rest 60 sec between blocks) = 12 min total. Score = total reps. Target: Total reps across all intervals; keep best and worst rounds within 20%. Stimulus: Fast cyclical power output with minimal skill bottlenecks.

Double-Unders

Movement A · Rounds 1 & 5 · Score = reps

20 sec on / 10 sec off
Air Squats

Movement B · Rounds 2 & 6 · Score = reps

20 sec on / 10 sec off
Push-ups

Movement C · Rounds 3 & 7 · Score = reps

20 sec on / 10 sec off
V-Ups

Movement D · Rounds 4 & 8 · Score = reps

20 sec on / 10 sec off

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#20min#no-equipment#tabata#general-fitness#core

Export this WOD to PDF with PRO.

Lunges & Push-ups

Save WOD
Advanced / RX20 minNo EquipmentTabata

Score

Record total clean reps across all scored intervals.

Stimulus

Fast cyclical power output with minimal skill bottlenecks

Target Score

Total reps across all intervals; keep best and worst rounds within 20%

Time Cap

12 min

Feel

Very hot efforts, but movement quality stays crisp across all blocks.

  • - Score: total reps. Total reps across all intervals; keep best and worst rounds within 20%.
  • - Count only clean reps. The goal is high repeatable output, not one heroic first interval.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

High Knees
1 min
Arm Circles (fwd + back)
10 each
Hip Circles
10 each direction
Air Squats
10
Inchworm + Push-up
5
Leg Swings (fwd/back + lateral)
10 each leg

20 sec max effort / 10 sec rest × 8 rounds per block. A→B→C→D repeated twice per block (8 rounds × 30 sec). Varied muscle groups, balanced fatigue. Repeat the block 3 times (rest 60 sec between blocks) = 12 min total. Score = total reps. Target: Total reps across all intervals; keep best and worst rounds within 20%. Stimulus: Fast cyclical power output with minimal skill bottlenecks.

Double-Unders

Movement A · Rounds 1 & 5 · Score = reps

20 sec on / 10 sec off
Lunges

Movement B · Rounds 2 & 6 · Score = reps

20 sec on / 10 sec off
Push-ups

Movement C · Rounds 3 & 7 · Score = reps

20 sec on / 10 sec off
Sit-ups

Movement D · Rounds 4 & 8 · Score = reps

20 sec on / 10 sec off

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#advanced#20min#no-equipment#tabata#general-fitness#core

Export this WOD to PDF with PRO.

Want a different workout every time?

The generator creates a new WOD on every click. Set your level, available equipment, and time — done in seconds.

Generate Unlimited WODs — Free

No account needed · Pro unlocks history, PDF export & personalization

Common Questions

What movements can I do with no equipment?

A huge variety: burpees, air squats, push-ups, sit-ups, lunges, box step-ups (using stairs or a chair), mountain climbers, jumping jacks, tuck jumps, pike push-ups, and single-leg variations. The generator uses all of these to program varied, effective sessions.

How hard can no-equipment WODs get?

Extremely hard. Adding volume (100 burpees), density (as fast as possible), or complexity (single-leg movements, handstand push-ups against a wall) makes bodyweight training brutally challenging regardless of fitness level.

How do I make bodyweight workouts harder over time?

Progress through: higher rep counts, shorter rest periods, more complex movements (jump squats → tuck jumps), unilateral work (one-leg squat progressions), and adding tempo (slow lowering phase).

Can I build muscle with no-equipment workouts?

Yes, though primarily bodyweight-type muscle (lean and functional rather than hypertrophied). Push-ups, pike push-ups, and dips develop pressing strength; pull-ups and rows (using a table edge) develop pulling strength. For significant muscle mass, adding resistance is more efficient.

Go Pro — unlock everything

Full WOD history · PDF export · Personalized daily workouts · Founder pricing

Free AccountSee Pro Plans

Related Workouts

Home WODsBodyweight AMRAPBodyweight EMOMQuick Workout, No EquipmentBeginner WODsKettlebell WOD Generator