21 Workouts You Can Do With Zero Equipment (In This Order...)

Updated: Mar 25


Let's be honest, you came for the workouts. Let's get to it.

  • You can do these workouts in this order (one per day, taking rest days when you need them) and not risk overtraining, assuming you are eating healthy, recovering properly, are staying in your scope of ability and have no underlying health conditions or injuries.

  • You can modify the movements as needed. (I will give you some options at the end of the article.) Be SMART! You have NOTHING to prove. Have FUN!

  • We will link to movements you might not know or understand. Please forgive us if we do this to movements that seem elementary to you. We have a wide audience.

  • You can join us on our private Facebook Page at Wellness Groove Collective and let us know how it's going. If you have any questions, ask us in our page.


Train smart. Follow doctor's orders. Warmup properly. Get after it and do the best you can with what you have where you are.


Enough talk. Let's go.


Workout 1:

A. 3 sets of:

30 jumping split lunges

Shuttle sprint up 10 yards, back 10 yards, up 15 yards, back 15 yards, up 20 yards, back 20 yards.

Rest 1 minute and repeat two more times.

Record your split times for each set. DO NOT INCLUDE YOUR REST PERIODS.


After your third set of split lunges and sprints rest EXACTLY 5 minutes then perform:


B. 3 sets for time of:

30 Pushups

400m run


Workout 2:

1-3 sets for time of:

100 air squats

1 mile run


Workout 3:

A. Each Minute On The Minute (EMOM) for 10 minutes:

Do as many strict L chin-ups as you can in 20 seconds, rest the remaining 40 seconds.


Upon completion of the 10 minutes. Rest 3 minutes and then:


B. EMOM for 10 minutes:

10 bench or chair dips + 3 broad jumps, rest the remaining time


Workout 4:

4-6 sets of 400m repeats, 1:1 rest ratio (the time it takes to run a 400m is the amount of time you rest before beginning the next one). Record your split times for each 400m (DO NOT INCLUDE YOUR REST PERIODS)


Workout 5:

For time:

100 Spiderman Pushups

100 Walking Lunges

100 Burpees


Workout 6:

3-5 sets of 3 minutes of work, 1 minute rest:

In 3 minutes perform these 3 movements, in this order, as many times as possible

3 Strict pull-ups

4 Tuck Jumps

5 V-ups


Workout 7:

Run 1 mile for time.

Rest 5 minutes.

Run 1 mile for time.


Workout 8:

10 sets, not for time of:

3 handstand push-ups

6 push-ups

9 burpees

Go for flow, not "time"...


Workout 9:

Go find some stairs. Run them until you are tired. Then run 2 minutes more.


Workout 10:

3 sets of:

As many leg lifts as possible in 1 minute.

As many pull-ups as possible in 1 minute.

As many mountain climbers as possible in 1 minute.

Rest 1 minute


Workout 11:

A. Do as many pushups as you can in 7 minutes.

B. Run The Beep Test


Workout 12:

4-6 sets of:

As many jumping split lunges as possible in 30 seconds

As many air squats as possible in 30 seconds

As many sit-ups as possible in 30 seconds

As many bird dogs as possible in 30 seconds (alternate sides each round)

Rest 1 minute


Workout 13:

Indian Run for 12-20 minutes. Run hard for 30 seconds, jog for 1 minute.


Workout 14:

A. 3 sets of:

Perform as many strict handstand pushups as you can in 1 minute.

Rest 2 minutes.

B. 1-3 sets of 100 yard spiderman crawl for time


Workout 15:

5-10 sets of:

Max strict L pull-ups

Shuttle sprint up 10 yards, back 10 yards, up 15 yards, back 15 yards, up 20 yards, back 20 yards.

Fully recover between sets.

Record reps and sprint splits. DO NOT INCLUDE REST PERIODS


Workout 16:

Find a trail. Run it. Without headphones.


Workout 17:

A. 5 sets of:

As many GOOD push-ups as possible before needing to rest.

Rest 2 minutes between sets.


B. 300 squats for time


Workout 18:

4-6 sets of:

As many sit-ups as possible in 1 minute

Run 400 meters for time.

Fully recover between sets


Workout 19:

A. 5 sets of:

As many strict pull-ups as possible before needing to rest.

Rest 2 minutes between sets.

B. Run The Beep Test (again)


Workout 20:

Run a 5k


Workout 21:

As many strict handstand push-ups in 1 minute

Rest 1 minute

As many strict pull-ups as possible in 2 minutes

Rest 2 minutes

As many pushups as possible in 3 minutes

Rest 3 minute

As many air squats as possible in 4 minutes

Rest 4 minutes

As many burpees as possible in 5 minutes


When you are finished with all 21 days, start over and compare your new results to your old ones.


To modify these workouts, consider the following:


Modify pushups by doing them from your knees.

Modify pull-ups by doing jumping pull-ups (the less you use your legs, the more you will strengthen your upper body and get closer to doing a real pull-up)

Modify L-pull-ups by hanging from a bar and, using your abdominal strength, holding your knees into your chest for as long as you can.

Modify squats by going as low as is comfortable or sitting to a chair and standing up

Modify burpees by not laying all the way down to the ground.

Modify handstand pushups by doing pike pushups.


Don't like the amount of reps? Cut them by 25%, 33% or 50%. Do YOU! Have fun.


Not fully recovered enough in the rest periods? Just rest longer.


Can't run? Walk the distances. Nothing wrong with a good walk!


If you want to take rest days between workouts, take them!


Allow yourself to have reasons (we all do), just don't allow yourself to have excuses. You know the difference... it's there in your reflection in the mirror. When you're proud of yourself, you don't have excuses.


If you need help or want to share your results, join us on our private Facebook page at Wellness Groove Collective.


Whatever you're doing out there, if you're trying your best to get better, you're our kind of person. We're proud of you.


Happy fitnessing.








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