Fifty Free at Home Workouts for Everyone

These Free at Home Workouts are designed to be performed with minimal to no equipment, in any setting, so that everyone can easily stay fit and keep training. They can be performed both indoors and outdoors, so have a good look through, have fun and select the free at home workouts that look good to you.

Feel free to adapt them to suit your needs and ability level.

Free at Home Workouts

WORKOUT 1

50-40-30-20-10 Reps for Time

• Burpees
• Air Squats
• Push-Ups
• Sit-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 50 Burpees, 50 Air Squats, 50 Push-Ups, and 50 Sit-Ups before moving on to 40 repetitions of each movement, etc.

Score is the time on the clock when the last round of Sit-Ups is completed.

WORKOUT 2

20 Rounds for Time

• 6 Push-Ups
• 12 Alternating Lunges
• 18 Double-Unders

With a running clock, as fast as possible perform the prescribed work in the order written for 20 rounds.

Score is the time on the clock when the last round of Double-Unders is completed.

WORKOUT 3

For Time

• 50 Duffel Bag Ground-to-Overheads
• 75 Duffel Bag Deadlifts
• 100 Duffel Bag Swings
• 75 Duffel Bag Sit-Ups
• 50 Duffel Bag Overhead Squats

With a running clock, as fast as possible perform the prescribed work in the order written. Fill your bag with your dirty laundry or use whatever equipment you’ve got.

Score is the time on the clock when the last repetition of Overhead Squats is completed.

WORKOUT 4

For Time

• 10-9-8-7-6-5-4-3-2-1 Burpees
• 20-18-16-14-12-10-8-6-4-2 Chair Dips
• 30-27-24-21-18-15-12-9-6-3 Sit-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 10 Burpees, 20 Chair Dips, and 30 Sit-Ups before moving to 9 Burpees, 18 Chair Dips, 27 Sit-Ups, etc.

Score is the time on the clock when the last round of sit-ups is completed.

WORKOUT 5

5 Rounds in 24 minutes

• 1 minute Mountain Climbers
• 1 minute Push-Ups
• 1 minute Flutter Kicks
• 1 minute Air Squats
• 1 minute Rest

On a 24-minute clock, perform as many repetitions for 1 minute of each movement for 5 rounds.

Score is the total number of repetitions completed before the 24-minute clock stops.

WORKOUT 6

For Time

• 10 minute Plank Hold

Every time you rest, perform:

• 4 Burpees
• 6 Hand Release Push-Ups
• 8 Alternating Pistols

With a running clock, perform a Plank Hold for an accumulated time of 10 minutes. Every time you rest from the Plank Hold, perform 4 Burpees, 6 Hand Release Push-Ups, and 8 Alternating Pistols.

Score is the time on the clock when the 10-minute Plank Hold is completed.

WORKOUT 7

For Time

• 500 Step-Ups (24/20 in)

Every 50 reps, perform:

• 10 Push-Ups
• 10 Sit-Ups
• 10 Arch Ups

With a running clock, as fast as possible perform 500 Step-Ups. Every 50 reps completed, athlete must complete 10 Push-Ups, 10 Sit-Ups, and 10 Arch Ups before resuming the Step-Ups.

Score is the time on the clock when the 500th Step Up is completed.

WORKOUT 8

For Time

• 10 Wall Walks

Then, 100-80-60-40-20 reps of:

• Air Squats
• Sit-Ups

Finally, perform:

• 10 Handstand Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 Wall Walks before moving to 100 Air Squats and 100 Sit-Ups, then 80 Air Squats and 80 Sit-Ups, etc. To complete the workout, athlete must accomplish 10 Handstand Push-Ups.

Score is the time on the clock when the last repetition of Handstand Push-Ups is completed.

WORKOUT 9

Four Tabatas in 19 minutes

• Tabata Russian Twists

Rest 1 minute

• Tabata Reverse Lunges

Rest 1 minute

• Tabata V-Ups

Rest 1 minute

• Tabata Overhead Squats

On a 19-minute clock, perform the prescribed work in the order written.

Tabata is 20 seconds of work followed by 10 seconds of rest, for 8 intervals. You can add extra weight for the Russian Twists and Overhead Squats, e.g. water bottle, dumbbell, kettlebell, etc. Rest 1 minute after each Tabata.

Score is the total number of repetitions completed for each movement.

WORKOUT 10

For Time

• 66-54-42-30-18 Sit-Ups
• 33-27-21-15-9 Burpees Over Object
• 66-54-42-30-18 Jumping Squats

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 66 Sit-Ups, 33 Burpees, and 66 Jumping Squats before moving to 54 Sit-Ups, 27 Burpees, and 54 Jumping Squats, etc. You can pick any random object for the Burpees, e.g. bench, couch, or table.

Score is the time on the clock when the last round of Jumping Squats is completed.

Free at Home Workouts

WORKOUT 11

• 30 Rounds for Time
• 5 Hand Release Push-Ups
• 10 Goblet Squats (pick load)
• 15 Double-Unders

With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds. You can choose any load for the Goblet Squats.

Score is the time on the clock when the last round of Double-Unders is completed.

WORKOUT 12

AMRAP in 20 minutes

• 20 Push-Ups
• 20 Walking Lunges
• 20 Chair Dips
• 20 V-Ups

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WORKOUT 13

AMRAP in 20 minutes

• 2 Overhead Squats (any load)
• 2 Jumping Lunges
• 2 Arch Ups
• 2 Sit-Ups
• 4 Overhead Squats (any load)
• 4 Jumping Lunges
• 4 Arch Ups
• 4 Sit-Ups

Continue with this pattern, adding 2 repetitions on each movement each round.

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP), perform the prescribed work in the order written. Athlete must accomplish 2 Overhead Squats, 2 Jumping Lunges, 2 Arch Ups, and 2 Sit-Ups. Continue with this pattern, adding 2 repetitions on each movement each round.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WORKOUT 14

10 Rounds for Time

• 5 Tuck Jumps
• 10 Burpees
• 15 Hollow Rocks
• 20 Box Step-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of Box Step-Ups is completed.

FREE AT HOME WORKOUTS – 15

For Time

• 1,000 Sit-Ups

Every 50 repetitions completed, perform:

• 5 Burpees
• 10 Push-Ups
• 15 Air Squats

With a running clock, as fast as possible complete the 1,000 Sit-Ups. Every 50 Sit-Ups completed, athlete must perform 5 Burpees, 10 Push-Ups, and 15 Air Squats.

Score is the time on the clock when the 1000th Sit-Up is completed.

WORKOUT 16

For Time

• 3-6-9-12-15-18-21-24-27-30-33-36 Jumping Jacks
• 12-11-10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must perform 3 Jumping Jacks and 12 Strict Handstand Push-Ups before moving on to 6 Jumping Jacks and 11 Strict Handstand Push-Ups and so on.

Score is the time on the clock when the last set of Strict Handstand Push-Ups is completed.

WORKOUT 17

5 Rounds in 19 minutes

• 1 minute Chair Dips
• 1 minute Alternating Pistols
• 1 minute Burpees
• 1 minute Rest

On a 19-minute clock, athlete must accomplish as many repetitions as possible (AMRAP) of each movement for 5 rounds. Athlete will have 1 minute to perform each movement every round, followed by 1 minute of rest between each round.

Score is the total number of repetitions completed before the 19-minute clock stops.

WORKOUT 18

For Time

• Buy-In: 200 Double-Unders

Then, 50-40-30-20-10 reps of:

• Sumo Deadlift High-Pulls (pick load and object)
• Walking Lunges
• Burpees Over Object

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 200 Double-Unders. Then, athelete must perform 50 Sumo Deadlift High-Pulls, 50 Walking Lunges, and 50 Burpees over Object to 40 repetitions of the three movements and so on.

Score is the time on the clock when the last round of Burpees is completed.

WORKOUT 19

AMRAP in 20 minutes

• 10 Lateral Burpees Over Object
• 15 Deadlifts (pick object)
• 20 Goblet Squats (pick object)

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of repetitions completed before the 20-minute clock stops.

WORKOUT 20

For Time

• 15 minute Wall Squat Hold (cumulative)

Every time athlete rests, perform:

• 5 Push-Ups
• 10 Jumping Jacks
• 15 V-Ups

Start a running clock and a stopwatch simultaneously. Perform the Wall Squat Hold (aka: Wall Sit) until you have to break. Every time you break, stop the stopwatch and perform 5 Push-Ups, 10 Jumping Jacks, and 5 V-Ups. Get back into the Wall Squat Hold position and resume the stopwatch. Continue until you accumulate 15 minutes on the stopwatch.

Score is the time on the clock when the 15 minutes cumulative Wall Squat Hold is completed.

Free at Home Workouts

WORKOUT 21

AMRAP in 23 minutes

From 0:00-7:00, AMRAP of:

• Burpees

Rest 2 minutes

From 9:00-14:00, AMRAP of:

• Air Squats

Rest 2 minutes

Finally from 16:00-23:00, AMRAP of:

• Burpees

On a 23-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movements. From 0:00-7:00, athlete must accomplish max repetitions of Burpees. Rest 2 minutes. Then from 9:00-14:00, athlete must perform max repetition of Air Squats. Rest 2 minutes. Finally, from 16:00-23:00, athlete must accomplish max repetitions of Burpees.

There will be two scores for this workout. Score A is the total number of repetitions completed before the 23-minute clock stops. Score B is the number of Burpees completed in the last set of AMRAP.

WORKOUT 22

5 Rounds for Time

• 15 Ground-to-Overheads (pick load & object)
• 30 Step-Ups (pick height & object)

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds. Athlete can choose any object they can find at home to use for the 15 Ground-to-Overheads and 30 Step-Ups.

Score is the time on the clock when the last round of Step-Ups is completed.

WORKOUT 23

AMRAP in 15 minutes

• 3 Stand-Up Sit-Ups
• 3 Supermans
• 6 Stand-Up Sit-Ups
• 6 Supermans

Continue with this pattern, adding 3 repetitions to each movement every round.

On a 15-minute clock, as many repetitions as possible (AMRAP) perform the prescribed work in the order written. Athlete must accomplish 3 Stand-Up Sit-Ups and 3 Supermans before moving on to 6 Stand-Up Sit-Ups and 6 Supermans, etc. Continue with this pattern, adding 3 repetitions to each movement every round.

To perform the Stand-Up Sit-Up, athlete must perform the standard Sit-Up while laying on the floor and standing up to full extension to complete one repetition.

Score is the total number of repetitions completed before the 15-minute clock stops.

WORKOUT 24

50-40-30-20-10 Reps for Time

• Hand Release Push-Ups
• Standing Knee Raises
• Up Downs

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 50 reps of each movement before moving on to 40 reps and so on.

Score is the time on the clock when the last round of Up Downs is completed.

Movement Standard

For each Up-Down, start standing tall, then drop your hands to the floor and kick your feet out into the Plank position. Immediately hop your feet back up to your hands and stand tall again to complete the repetition.

FREE AT HOME WORKOUTS – 25

10 Rounds for Time

• 25 Burpees
• 12 Squats*
• 8 Sit-Ups
• 4 Push-Ups

*Pick load & object, e.g. Sandbag, Dumbbell, Kettlebell, or water bottle.

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of Push-Ups is completed.

WORKOUT 26

21-15-9 Reps for Time

• Stiff-Legged Deadlifts (pick load & object)
• Left Leg Pistols
• Right Leg Pistols

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 21 reps of each movement before moving on to 15 reps and 9 reps.

Score is the time on the clock when the last round of Right Leg Pistols is completed.

Movement Standard

Stiff-Legged Deadlift: This is similar to a standard Deadlift aside from the barbell moving away from the shin to have less tension on the lower back.

WORKOUT 27

30 Rounds for Time

• 10 Duffel Bag Swings
• 10 Duffel Bag Thrusters
• 10 Duffel Bag Jump Overs

Fill your bag with dirty laundry, or use whatever equipment you’ve got.

With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds.

Score is the time on the clock when the last round of Duffel Bag Jump Overs is completed.

WORKOUT 28

2 Rounds for Reps in 31 minutes

• 5 minute Box Step Overs (24/20 in)
• 4 minute Sit-Ups
• 3 minute Double-Unders
• 2 minute Push-Ups
• 1 minute Jumping Jacks
• 1 minute Rest

On a 31-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of repetitions completed for each round.

WORKOUT 29

For Time

• 50 Burpees
• 100 Push-Ups
• 200 Sit-Ups
• 300 Air Squats

With a running clock, as fast as possible perform the prescribed work. Split reps as you wish.

Score is the time on the clock when the 650 reps are completed.

WORKOUT 30

AMRAP in 20 minutes

• 4 Box Step-Ups (24/20 in)
• 4 Jumping Jacks
• 4 Shoulder Taps

Continue with this pattern, adding 4 reps to each movement after every round.

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete must complete 4 Box Step-Ups, 4 Jumping Jacks, and 4 Shoulder Taps. Continue with this pattern, adding 4 reps to each movement after every round.

Score is the total number of repetitions completed before the 20-minute clock stops.

Movement Standard

Shoulder Tap: From a Plank Hold position, tap the right shoulder with the left hand and the left shoulder with the right hand. One tap is one rep.

Free at Home Workouts

WORKOUT 31

For Time

• Buy-In: 100 Walking Lunges

Directly into:

• 5-10-15-20-25-30-35-40-45-50 Sit-Ups
• 20-18-16-14-12-10-8-6-4-2 Hand Release Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the buy-in of 100 Walking Lunges before moving on to the next part of the workout. After the Lunges, perform 5 Sit-Ups and 20 Hand Release Push-Ups. Continue with the pattern adding 5 Sit-Ups and decreasing 2 Hand Release Push-Ups every round until 50 Sit-Ups and 2 Hand Release Push-Ups are completed.

Score is the time on the clock when the last round of Hand Release Push-Ups is completed.

WORKOUT 32

For Time

1,500 Accumulated Repetitions

Choose freely from this pool of movements:

• Air Squats
• Arch Ups
• Burpees
• Jumping Jacks
• Lunges
• Pistols
• Push-Up
• Sit-Ups
• Step-Ups
• Up Downs

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete can choose whatever rep scheme and movements from the given pool to accumulate the 1,500 reps.

Score is the time on the clock when the 1,500th episode is completed.

WORKOUT 33

5 Rounds for Total Reps in 19 minutes

• 1 minute Broad Jumps
• 1 minute Chair Dips
• 1 minute Burpees
• 1 minute Rest

On a 19-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movement every minute.

Score is the total number of repetitions completed before the 19-minute clock stops.

WORKOUT 34

EMOM For as Long as Possible

Minute 1:

• 1 Lunge
• 1 Air Squat

Minute 2:

• 2 Lunges
• 2 Air Squats

Continue with this pattern, adding 1 Lunge and 1 Air Squat every minute.

With a running clock, perform the prescribed work in the order written for as long as possible. For every minute, add 1 Lunge and 1 Air Squat until failure.

Score is the total number of repetitions completed every minute until failure.

FREE AT HOME WORKOUTS – 35

Four Tabatas for Total Reps in 19 minutes

• Tabata Jumping Jacks

Rest 1 minute

• Tabata Push-Ups

Rest 1 minute

• Tabata Duffel Bag Swings

Rest 1 minute

• Tabata V-Ups

On a 19-minute clock, perform four Tabatas with their prescribed movements. Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 intervals. Rest 1 minute after each Tabata.

Score is the total number of repetitions completed before the 19-minute clock stops.

WORKOUT 36

For Time

• 5 minute Accumulated Plank Hold
• 5 minute Accumulated Left-Side Plank Hold
• 5 minute Accumulated Right-Side Plank Hold

Every rest, perform:

• 2 Handstand Push-Ups
• 4 Burpees
• 8 Air Squats

With a running clock, perform the prescribed work in the order written. Athlete must complete the accumulated time for each Plank Hold. Every rest, perform 2 Handstand Push-Ups, 4 Burpees, and 8 Air Squats.

Score is the time on the clock when the Right Plank Hold is completed.

WORKOUT 37

For Time

• 250 Double-Unders
• 200 Walking Lunges
• 150 Sit-Ups
• 100 Push-Ups
• 50 Burpees

With a running clock, as fast as possible perform the prescribed work. Split works as you wish.

Score is the time on the clock when all the 750 reps are completed.

Scaling Options

For Time

• 250 Jumping Jacks
• 200 Walking Lunges
• 150 Sit-Ups
• 100 Push-Ups
• 50 Burpees

WORKOUT 38

EMOM For as Long as Possible

• 1 Push-Up
• 1 V-Up
• 2 Push-Ups
• 2 V-Ups

Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute.

With a running clock, every minute on the minute (EMOM) perform the prescribed work in the order written. Athlete must perform 1 Push-Up and 1 V-Up in the first minute. Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute for as long as possible.

Score is the total number of the repetitions completed until the athlete fails to complete the prescribed work in a minute.

WORKOUT 39

• 100 Rounds for Time
• 1 Burpee
• 2 Ground-to-Overheads (pick load & object)
• 3 Sit-Ups
• 4 Box Step-Ups (24/20 in)

With a running clock, as fast as possible perform the prescribed work in the order written for 100 rounds.

Score is the time on the clock when the last round of Box Step-Ups is completed.

WORKOUT 40

EMOM for 18 minutes

6 Rounds of:

• Minute 1: 5 Strict Handstand Push-Ups or Push-Ups
• Minute 2: 10 Alternating Pistols
• Minute 3: 15 Sit-Ups

On an 18-minute clock, perform the prescribed movement every minute on the minute (EMOM) for 6 rounds.

Score is the total number of repetitions completed before the 18-minute clock stops.

Free at Home Workouts

WORKOUT 41

For Time

• Buy-In: 30 Burpees

Then, alternating between:

• 4-8-12-16-20-24-28-32-36-40 Shoulder Taps
• 20-18-16-14-12-10-8-6-4-2 Chair Dips

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the buy-in of 30 Burpees before moving on to the next set of the workout. Perform 4 Shoulder Taps and 20 Chair Dips, then 8 Shoulder Taps and 18 Chair Dips and so on.

Score is the time on the clock when the last set of the Chair Dips is completed.

Movement Standard

Shoulder Tap: From the Push-Up starting position, tap the left shoulder with the right hand and the right shoulder with the left hand.

WORKOUT 42

10 Rounds for Time

• 30 V-Ups
• 10 Weighted Lunges
• 10 Shoulder-to-Overheads
• 10 Deadlifts

Use whatever equipment is available.

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of the Deadlifts is completed.

WORKOUT 43

21-15-9 Reps for Time

• Handstand Push-Ups
• Chair Dips
• Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 21 reps of each movement before moving to 15 reps down to 9 reps.

Score is the time in the clock when the last round of the Push-Ups is completed.

WORKOUT 44

2 Rounds for Reps in 31 minutes

• 5 minute Box Step-Ups (24/20 in)
• 4 minute Double-Unders
• 3 minute Sit-Ups
• 2 minute Mountain Climbers
• 1 minute Hand Release Push-Ups
• Rest 1 minute

On a 31-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movements in the order written for 2 rounds. Rest 1 minute between rounds.

Scores are the reps completed in each round.

FREE AT HOME WORKOUTS – 45

5 Rounds for Time

• 400 metre Run
• 30 Jumping Squats
• 20 Arch Ups
• 10 Handstand Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of the Handstand Push-Ups is completed.

Movement Standard

Jumping Squat: This is a variant of the Air Squat wherein the repetition is completed after jumping up in the air for the full extension.

WORKOUT 46

75-60-45-30-15 Reps for Time

• Water Bottle Thrusters
• Water Bottle Swings

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must perform 75 Water Bottle Thrusters and 75 Water Bottle Swings before moving on to 60 reps of each movement down to 15 reps.

Score is the time on the clock when the last round of the Water Bottle Swings is completed.

WORKOUT 47

For Time

• 10-9-8-7-6-5-4-3-2-1 Up Downs
• 20-18-16-14-12-10-8-6-4-2 Push-Ups
• 30-27-24-21-18-15-12-9-6-3 Arch Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 Up Downs, 20 Push-Ups, and 30 Arch Ups. For each round, the Up Downs will decrease by 1 rep, the Push-Ups by 2 reps, and the Back Extensions by 3 reps.

Score is the time on the clock went the last round of the Back Extensions is completed.

Movement Standard

Up Down: This is a variation of Burpee wherein the athlete does not have to push down and up from the ground. The athlete only needs to go down into a plank position and up for one repetition.

WORKOUT 48

For Time

• 500 Goblet Squats (24/16 kg)

Every break, perform:

• 10 Russian Twists (24/16 kg)

With a running clock, as fast as possible perform 500 Goblet Squats. Every time the athlete breaks from the Goblet Squats, a penalty of 10 Russian Twists must be completed before resuming.

Score is the time on the clock when the 500th Goblet Squat is completed.

WORKOUT 49

EMOM For As Long As Possible

• Minute 1: 1 Chair Dip
• Minute 2: 2 Chair Dips

Continue with this pattern, adding 1 rep every minute for as long as possible.

With a running clock, perform every minute on the minute (EMOM) 1 Chair Dip adding 1 rep every minute for as long as possible.

Score is the total number of repetitions completed until the athlete fails to complete the prescribed work in a minute.

WORKOUT 50

For Time

• 50 Air Squats
• 50 Sit-Ups
• 25 Push-Ups
• 25 Burpees
• 100 Box Step-Ups (24/20 in)
• 25 Burpees
• 25 Push-Ups
• 50 Sit-Ups
• 50 Air Squats

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last set of the Air Squats is completed.

Free at Home Workouts, what’s Next?

If you enjoyed these free at home workouts then improve your general health by learning more about vitamin E, vitamin D or adding these Vegan Soup Recipes into your nutrition.

Want to improve your endurance as well? Learn the full history of the 4 minute mile (and beyond).