No equipment, no excuses. Every workout here works in a hotel room, a living room or a park with nothing but you and a timer.
Reps in brackets, like 10 (5/5), are the total split per side. Write your time or rounds down and repeat a workout every few weeks: the number is how you know it is working.
01 · Minute Mile Repeats
4 Rounds · about 12 min
1 MIN MAX BURPEES
1 MIN MAX AIR SQUATS
1 MIN MAX PUSH-UPS
1 MIN MAX SIT-UPS
Rest 1 minute between rounds
Sustained output across 4 movements. Score = total reps across all 4 rounds.
02 · Double Under Burner
For Time · Cap 15 min
100-80-60-40-20 JUMPING JACKS
50-40-30-20-10 BUTTERFLY SIT-UPS
Time cap: 15 minutes
High volume cardio paired with core work. Skipping rope? Replace jumping jacks with the same reps as double unders, or 1.5x as single unders (150-120-90-60-30).
03 · The 20-Minute Test
AMRAP 20 Minutes
5 BURPEES
10 JUMP LUNGES (5/5)
15 PUSH-UPS
20 MOUNTAIN CLIMBERS (TOTAL)
A benchmark. 10 jump lunges = 5 per leg. All lunge reps are total, split evenly.
04 · The Ascending Ladder
EMOM Ladder · Up to 30 min
MIN 1: 8 BURPEES
MIN 2: 8 AIR SQUATS
MIN 3: 8 PUSH-UPS
MIN 4: 8 BUTTERFLY SIT-UPS
MIN 5: 8 LUNGES (4/4)
MIN 6: REST
Round 2 = 9 reps. Round 3 = 10. Add 1 per round until failure or 30 min.
Progressive overload in a single session. Adjust starting reps so the first few rounds leave at least 40 seconds rest. 8 lunges = 4 per leg.
05 · The Long Walk
For Time · Cap 15 min
200 WALKING LUNGE STEPS (100/100)
Every 2 min from 0:00: 10 PUSH-UPS + 20 JUMPING JACKS
Time cap: 15 minutes
Pure leg volume with forced upper body interrupts. 200 lunge steps = 100 per leg. Intensity: moderate / RPE 6-7.
06 · Cardio Core Combo
AMRAP 12 Minutes
60 JUMPING JACKS
8 PLANK UP DOWNS
High heart rate paired with core stability. Skipping rope? Replace jumping jacks with 60 double unders or 90 single unders.
07 · Sprint / Broad Jump Intervals
10 Rounds · about 20 min
30 SEC MAX SHUTTLE RUNS
30 SEC MAX BURPEE BROAD JUMPS
Rest 30 seconds
Rest 60 seconds between rounds
Explosive power and anaerobic capacity. Intensity: high / RPE 8-9.
08 · Sit-Up Run Lunge Sandwich
3 Rounds · Cap 30 min
20 BUTTERFLY SIT-UPS
200m RUN
40 WALKING LUNGE STEPS (20/20)
200m RUN
20 BUTTERFLY SIT-UPS
200m RUN
Rest 1 minute between rounds
Mixed modal endurance over a longer time domain. Time cap: 30 min (including rest). 40 lunge steps = 20 per leg. Intensity: moderate / RPE 6-7.
09 · The Accumulator
AMRAP 12 Minutes
1 AIR SQUAT
3 BURPEES
20 JUMPING JACKS
Add 1 air squat each round (1, 2, 3, 4…). Burpees and jumping jacks stay the same.
Sneaky difficulty curve.
10 · Lunge and Squat Intervals
5 Rounds · Every 3 Minutes · 15 min
24 WALKING LUNGE STEPS (12/12)
12 AIR SQUATS
Rest the remainder of each 3 minute window
Leg strength-endurance with built-in recovery. 24 lunge steps = 12 per leg.
11 · The Bookend
For Time · about 20-25 min
100 MOUNTAIN CLIMBERS
10 BURPEES
15 SQUATS
20 BUTTERFLY SIT-UPS
100 MOUNTAIN CLIMBERS
Then 5 rounds:
Then:
Front-loaded and back-loaded cardio sandwiching a strength middle.
12 · Lunge Walk Marathon
AMRAP 16 Minutes
20 FORWARD LUNGES (10/10)
4 PLANK UP DOWNS
20 REVERSE LUNGES (10/10)
4 PLANK UP DOWNS
Sustained lower body volume with upper body accessory. 20 lunges = 10 per leg.
13 · Descending Burpee Sprint
3 Rounds · Cap 20 min
12-9-6 BURPEES
12-9-6 AIR SQUATS
Rest 90 seconds between rounds
Run 400m after each round for added cardio
Decreasing reps should mean increasing speed. Time cap: 20 minutes (including rest).
14 · Squat and Skip Ladder
AMRAP 12 Minutes
5-10-15-20… AIR SQUATS
10-20-30-40… JUMPING JACKS
Progressive volume accumulation. Intensity: moderate to high / RPE 7-8.
15 · Run the Clock
AMRAP 20 Minutes · Every 3 Minutes
10 PUSH-UPS
20 AIR SQUATS
Run or walk continuously
Every 3 minutes complete:
Aerobic base builder with strength interrupts. Push the pace for a PR or keep it easy while staying accountable.