This article is divided into 4 sections, each with 5 workouts, so that you can find the type of Calisthenics or CrossFit bodyweight workouts that are most suitable for your goals.
TYPES OF WORKOUTS
Bodyweight workouts under 10 minutes
CROSSFIT BODYWEIGHT WORKOUTS
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- 1 mile run
- 100 pull ups
- 200 Push ups
- 300 Squats
- 1 mile run
CHELSEA
30 min EMOM
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
MARY
20 min AMRAP
- 5 Handstand push-ups
- 10 1-legged (pistol) squats
- 15 Pull-ups
TABATA SOMETHING ELSE
Each tabata workout takes 4 minutes to complete. This involves 8 sets of 20 seconds of work followed by 10 seconds of rest. They are deceptively crushing.
- Work out hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds
Complete all 32 intervals:
- Tabata Pull-up
- Tabata Push-up
- Tabata Sit-up
- Tabata Air-Squat
CLIMBING SPRINTS
For time:
10 rounds:
1 legless rope climb
60m sprint
Next page for bodyweight workouts that can be done in 10 minutes or less.