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

Kara Webb on fire this year!
© CrossFit IncMURPH
- 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.