20 Best No-Equipment WODs to Sculpt Your Body at Home W/ PDF

I’ve designed the 20 best Workout Of the Day (WODs) using bodyweight exercises for people who train at home with no equipment.

These bodyweight WODs will help you develop your endurance, mobility, and strength and shape your physique over time.

Whether you’re a male or female, want to lose weight, or build lean mass, you can try some of these no-equipment WODs to take your fitness to the next level.

20 No-Equipment WODs to Shape Your Body at Home

Wod without Equipment

1. Terrific Three

It includes performing three exercises that target the entire body.

  • 10 Push-ups
  • 10 Squats
  • 5 Sit-ups
  • AMRAP in 20 minutes

2. Fundamental Four

This WOD includes four exercises that will bolster almost every muscle and build up a toned body.

  • 5 Burpees
  • 10 Lunges (5/leg)
  • 10 Push-ups
  • 15-sec Mountain Climber
  • AMRAP in 20 minutes

3. Fantastic Five

From back and legs to chest and abs, this bodyweight WOD contains the five best exercises.

  • 10 Squats
  • 10 Push-ups
  • 15-sec High Knees
  • 10 Superman
  • 5 Sit-ups
  • AMRAP in 20 minutes

4. Super Six

It comprises six exercises, from plyometric to isometric, that will work throughout the body and level up your fitness.

  • 10 Jump Squats
  • 5 Pushups
  • 15-sec Mountain Climber
  • 5 Burpees
  • 5 Superman
  • 1-min Plank
  • AMRAP in 20 minutes

5. Sunday Seven

  • 15 Air Squats
  • 20 Shoulder Taps (10/side)
  • 15-sec High Knees
  • 10 Knee Tap Pushups (5/side)
  • 10 Superman
  • 10 Plank Jacks
  • 20 Glute Leg Kickback (10/side)
  • AMRAP in 30 minutes

6. Extreme Eight

  • 10 Air Squats
  • 10 Push-ups
  • 10 Lunges (5/leg)
  • 5 Superman
  • 5 Squat Jumps
  • 10 Floor Dips
  • 10 Knee Tap Push-ups
  • 1-min Plank
  • Three rounds for time.

7. Intense Nine

  • 10 Air Squats
  • 10 Push-ups
  • 10 Lunges (5/leg)
  • 5 Superman
  • 5 Squat Jumps
  • 10 Reverse Crunches
  • 20 Shoulder Taps (10/side)
  • 10 Inverted Rows
  • 30-sec Forearm Plank
  • Three rounds for time.

8. Loredo

  • 24 Squats
  • 24 Push-ups
  • 24 Walking lunge steps
  • 24 Sit-ups
  • Perform six rounds for the time.

9. The Hundred

  • 10 Burpees
  • 10 Situps
  • 10 Squat Jumps
  • 10 Pushups
  • 10 Air Squats
  • Two rounds for time.

10. Complete Core Blaster

Duration – 20 Minutes

  • Mountain Climbers– 20 seconds
  • Bicycle Crunches – 10 reps
  • Reverse Crunches- 10 reps
  • Russian Twist – 20 to 30 seconds
  • Right Knee to Left Elbow Inside crunch
  • Sit-ups – 15 reps
  • Leg Raise – 10 reps
  • Toe Touch crunch – 15 reps
  • Plank – 45 to 60 seconds
  • Side Plank – 20 to 30 seconds
  • V-ups Crunches – 10 reps
  • Flutter Kicks – 20 seconds
  • Repeat two to three times.

11. Calisthenics WOD

  • 30-sec Bear Crawl
  • 30-sec Inchworm
  • 10 Pike Pushups
  • 10 Pistol Squats (5 per leg)
  • 10 V-Ups
  • 5-10 Floor Dips
  • 10 Superman
  • 10-20 Back and Front Lunges
  • 10-12 Archer Push up
  • 1-min Front Plank
  • Repeat as many times as possible.

12. The Wednesday

  • 30-Sec Stationary Run
  • 20 Push-ups
  • 30-Sec Stationary Run
  • 20 Air Squats
  • 30-Sec Stationary Run
  • 20 Reverse Crunches
  • 30-Sec Stationary Run
  • 1-min Plank
  • Repeat as many times as possible.

13. The Challenger

  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Stationary Run – 30-sec
  • Air Squats – 25 reps
  • Push-ups – 25 reps
  • Lunges – 25 reps
  • Sit-ups – 25 reps
  • Stationary Run – 30-sec
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Stationary Run – 30-sec
  • Air Squats – 25 reps
  • Push-ups – 25 reps
  • Plyo Lunges – 25 reps
  • Sit-ups – 25 reps
  • Stationary Run – 30-sec
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Stationary Run – 30-sec
  • Air Squats – 25 reps

14. The Friday

  • 10 Burpees
  • 10 Sit-ups
  • 10 Push-ups
  • 20-sec Mountain Climber
  • 10 IYT Flies
  • 10 Jumping Lunges
  • 20-sec High Knees
  • Five rounds for time.

15. Descending Ladder

Start each exercise with 20 reps, followed by 15, 10, and 5 reps (in descending order).

  • Jump Squat
  • Pushups
  • Sit-ups

16. Squat Challenge

AMRAP in 30 Minutes

  • 15 Jump Squat
  • 10 Air Squat
  • 15 Split Squat
  • 10 Sumo Squat
  • 15 Lateral Squat
  • 10 Jumping Split Squat

17. Sprint Focused WOD

5 Rounds with as short rest as possible between rounds

  • 50-meter sprint
  •  1-min rest
  • 100-meter sprint
  • 2 minutes rest
  • 150-meter sprint
  • 4 minutes rest
  • 200-meter sprint
  • 5 minutes
  • 250-meter sprint

18. Explosive WOD

  • 15-sec Jumping Jacks
  • 5 Clapping Pushups
  • 5 Vertical Jump
  • 15-sec Mountain Climbing
  • 5 Kneeling Squat Jumps
  • 20 Alternating Heel Taps (10/side)
  • 5 Burpee Jump Knee Tap
  • 15-sec Flutter Kicks
  • Do as many rounds as possible.

19. EMOM WOD

The EMOM stands for every minute on the minute. It involves performing each exercise for one minute, including the rest time.

  • Burpees
  • Shoulder Tap
  • Jumping Lunges
  • Plank
  • Side Plank
  • Repeat five rounds.

20. Ascending Ladder

Perform 2-4-6-8-10 reps.

  • Burpees
  • Crunches
  • Lunges
  • Leg Raises

Download The Bodyweight No-Equipment WODs PDF

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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