Minimalist Bodyweight Workout: 10 Easy No Equipment Workouts You Can Do At Home

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If you struggle for time or don’t have access to gym equipment, this minimalist bodyweight workout series is for you!

In this article, you’ll learn ten minimalist bodyweight workouts that require no equipment. This means they can easily be done when you’re on the road, in the gym when it’s busy or at home without any equipment! Whether you’re super fit or just beginning your journey, these workouts have detailed how to videos provided to help you on your way!

The minimalist bodyweight workouts you will see are the first 10 workouts of my 66 program. The workouts are designed to be between 30-60 minutes in duration with a “challenge” session sent on day six (best done on Saturday) which will last a little longer.

Why choose a Minimalist Bodyweight Workout?

There can be many reasons why we opt for a minimalist bodyweight workout program. Whether it’s time, interest or whether we just want at home no equipment workouts because we don’t have access to a gym they have multiple benefits for our training goals.

  1. They force you to focus on the basics: Without elaborate gym equipment, a minimalist bodyweight workout makes you focus on the essential movements and exercises everyone should master
  2. They highlight weaknesses and asymmetries: Once we start to get into single leg and split stance movements like Bulgarian split squats and single leg deadlifts the imbalances between sides start to show. This allows us to focus on injury prevention as asymmetries in the body can increase our risk of injury
  3. They allow for mastery: If we have too much equipment available, we sometimes jump around our programs and never focus on mastery of movement. After a while, a basic minimalist bodyweight workout program will become easy so progressing the difficulty of movement is one way to learn to master movement.

Before you begin you should screen yourself for any issues, limitations or injuries that may effect your ability to move well using something like the 10 Step Self Screen. Once you know what you need to work on, you can then start training, making sure you begin your minimalist bodyweight workout with a warm up like this.

Workout #1 – Chipper 60

Complete all reps of every exercise for time. Exercises can be done in any order and repetitions in order to complete the workout.

  • 60 Crunches
  • 60 Squats
  • 60 Push-ups
  • 60 Leg Raises
  • 60 Jump Squats

Watch the full workout tutorial here

Workout #2 – AMRAP 30

Complete as many rounds of the below exercises in 30 minutes. Exercises must be done in order.

  • 10 Dips
  • 10 Alternating Lunges L/R
  • 60 sec Plank
  • 20m Crawl

Watch the full workout tutorial here

Workout #3 – MAF 30

For 30min maintain your Maximum Aerobic Heart Rate (180bpm minus your age) and nothing higher complete one of the following:

Run, Walk, Ride, Swim or Yoga

Preferably complete this outdoors. Watch the video here

NOTE: Your total session should not exceed your MAF. If your heart spikes throughout do not worry, just slow down and bring your heart rate back down. Once again if you don’t have a HR monitor, Being able to maintain a conversation will keep you under your MAF.

Workout #4 – EMOM 15

Every minute on the minute for 15 minutes complete:

Broken Down Burpees

  • 5 Hand Release Push-ups
  • 5 Burpee Transitions (top of push-up position to squat position)
  • 5 Jump Squats

Here’s a video of the broken down burpee

And then complete:

MAF 30

For 30min maintain your Maximum Aerobic Heart Rate (180bpm minus your age) and nothing higher complete one of the following:

Run, Walk, Ride, Swim or Yoga

Preferably complete this outdoors.

Workout #5 – 100 Club

Complete all reps of each exercise for time. Exercises must be done in order.

  • 100 Squats
  • 100 Cossack Squats (50L/50R)  
  • 100 Skater Lunges each side L/R

Watch the full tutorial here

NOTE: If you are new to exercise or returning to exercise change your skater lunge to a split squat or standard bodyweight lunge.

Workout #6 – Challenge Day

For 7 minutes, alternate between the following with no rest;

  • 60sec Plank
  • 30sec side plank L
  • 30sec side plank R

If you cannot make the full time break it down to shorter sets and switch. The key is not to break at all in 7mins.

And then complete:

Workout #7 – MAF 30

For 30min maintain your Maximum Aerobic Heart Rate (180bpm minus your age) and nothing higher complete one of the following:

Run, Walk, Ride, Swim or Yoga

Watch the full video here

Workout #8 – IBWT (Interval BodyWeight Training)

Complete the first 5 rounds, have a 2-3min break and complete the second 5 rounds.

5 Rounds of:

  • 10 Push-ups then
  • 20m Crawl then
  • 60 sec Rest

2-3min Rest between rounds then;

5 Rounds of:

  • 10 Jump Lunges L/R
  • 40m Shuttle Run (20m up and back)
  • 60 sec Rest

Watch the workout tutorial here

Workout #9 – Chipper 80

Complete all reps of every exercise for time. Exercises can be done in any order and repetitions in order to complete the workout.

  • 80 Dips
  • 80 Squats
  • 80 Hollow Rocks
  • 80 Side Taps
  • 80 Mountain Climbers

Watch the video here

Workout #10 – AMRAP 30

Complete as many rounds of the below exercises in 30 minutes. Exercises must be done in order.

  • 60sec Plank
  • 60sec Superman Hold
  • 30sec Side Plank L/R
  • 20m Crawl
  • 20m Walking Lunge back to start

Watch the video here 

There you have it, the minimalist bodyweight workout doesn’t have to be that complicated. Once you master the basics you can add movements like the pistol squat, single arm push-up, pull-up, back bridge and hanging leg raise in to your program. You can even attempt programs like Minimalist Easy Strength where you can repeat the same workout and really watch your strength improve.

If you want a minimalist bodyweight workout program that does all this for you, sign up to 66 where you get 66 days of workouts that you can do at home with the first 28 days requiring zero equipment!

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