Short no equipment workouts

1.
10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.

2.
10 squats every 1 minute of a 1.5 km run.

3.
100 burpees for time.

4.
Run 3 km

5.
10 push-ups 10 squats 10 sit ups 10 rounds.

6.
spend a total of 3 minutes in a handstand. Rest, then 10 vertical jumps, run 400 meters, 5 rounds.

7.
100 squats for time. Rest 5 mins, then 100 situps for time.

8.
100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

9.
Sprint 100 meters, Walk 100 meters, 10 rounds.
Rest 5 min, then jog home the 2 km you just covered.

10.
100 push ups for time.

11.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

12.
Tabata Squats and Pushups. Alternate between each exercise for 20 sec of work and 10 sec of rest for a total of 16 sets.

13.
Run between 3-5 km

14.
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

15.
20 walking lunges, 16 Mountain Climbers, 12 squats, 8 pushups, 4 vertical jumps, 2 handstands. AMRAP in 15 mins

16.
10 burpies, 100meter sprint 10x for time.

17.
10 push-ups, 10 squats, 10 situps, 10 rounds.


18.
Lunge 400m

19.
Run 1.5 km and do 10 push-ups every 1 minute.

20.
5 pushups, 5 squats, 5 situps, 20 rounds

Take a day off every 2-3 workouts. Most of the workouts wont take longer than 15 mins, but be sure to add in a good warmup and post workout stretch. Use the workouts to your advantage by doing them before a treat meal to boost your metabolism.