So you’re on a work trip, gone on vacation, visiting family.  No equipment? No problem!

  1. Run 1 mile
  2. Run a 5K
  3. 3 Rounds – Run ½ mile, 50 air squats
  4. Run 1 mile with 100 air squats at the halfway point
  5. 100 Burpees for time
  6. 10 Rounds – 10 push ups, 10 sit ups, 10 air squats
  7. Tabata Something Else – push ups, sit ups, air squats
  8. 5 Rounds – 10 vertical jumps, run 400m
  9. Tabata Squats (or push ups, sit ups, etc.)
  10. 10 Rounds 10 Burpees, 100m sprint
  11. 10 Rounds – handstand hold 30 seconds, to squat hold 30 seconds
  12. 4 Rounds – Run 400m, 50 air squats
  13. 50 Split jumps for time
  14. 10 Rounds – 10 walking Lunges, 10 push ups
  15. 3 Rounds – 50 Sit ups, 400m Run or speed walk
  16. 10 Factorial – Burpees and Sit Ups
  17. 4 Rounds – Handstand for 30 seconds or 5 handstand push ups, 400m run
  18. 100 Push ups for time
  19. 10 Rounds – Sprint 100m, walk 100m
  20. 7 Rounds – 7 burpees, 7 squats
  21. 5 Rounds – Burpee to push up position, 10 push ups, burpee out
  22. 100 Hollow Rocks
  23. Spend a total of 3 minutes in a handstand
  24. 4 x 25 jumping lunges
  25. 4 x 25 jumping squats
  26. 4 Rounds – 10 burpee broad jumps, 10 push ups, 10 sit ups, 10 air squats
  27. 400m lunges
  28. Invisible Fran – 21-15-9 air squats, push ups
  29. Susan – 5 Rounds – 200m run, 10 air squats, 10 push ups
  30. 100 Double Unders
  31. Walk 100 meters on your hands even if it’s 2m at a time
  32. Bleacher runs
  33. Run 1 mile stopping every minute to do 10 air squats
  34. Max push (sit ups, push ups, etc.) in a minute
  35. 10 x 50m sprints
  36. Tabata tuck jumps and sit ups
  37. Griff – run 800m forward, 400m backward, 800m forward, 400m backward
  38. On the minute for 20 minutes – 4 push ups, 6 sit ups, 8 air squats
  39. 7 minutes of burpees
  40. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees
  41. Tabata Planks
  42. 5 minutes of ab work
  43. 1 mile run – at each corner of the track 10 air squats, 10 sit ups, 10 push ups
  44. Bottom to bottom tabata air squats
  45. 250 jumping jacks for time
  46. 300 air squats, 200 push ups, 100 sit ups – break the reps up any way you want
  47. 10 Rounds – With eyes closed do 10 air squats, open eyes, do 10 push ups eyes closed
  48. 50-40-30-20-10 burpees, sit ups
  49. 20 Rounds – 5 push ups, 5 air squats, 5 sit ups
  50. Run 1 mile, lunge 20 steps every minute

Remember you always have options. Tabata, Factorial, Rounds, For Time, For Quality, For X #. Etc.  Substitute any exercise with something else – jumping squats, jumping lunges, clapping push ups decline push ups, incline push ups, step ups, box jumps, jumping jacks, burpees, burpee broad jumps, broad jumps, long runs, sprints, etc.

Keep score.  Keeping score makes fitness a game and games are fun.  If you’re having fun, the workout won’t seem like so much work.  And if it doesn’t seem like so much work, you’re more likely to keep doing it.  And if possible – find someone or some someone’s to workout with you!