Browse Workouts

See detailed, easy-to-follow instructions for body weight workouts.

Log results and track progress in the ones you like. As you use WithFit, workouts you prefer will float to the top.

  •    
    photo of crossfit
    crossfit

    Cindy

    20 minutes of: 5 pull ups, 10 push ups and 15 squats. Do as many rounds as you can.

     
    • Body Weight, 
    • Effort
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
  •   
    photo of crossfit
    crossfit

    Annie

    A brief workout of decreasing double unders and sit ups.

     
    • Aerobic, 
    • Body Weight, 
    • Power, 
    • Timed
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •     
    photo of crossfit
    crossfit

    Angie

    100 reps of 4 body weight exercises for time

     
    • Body Weight, 
    • Timed
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
  •     
    photo of crossfit
    crossfit

    Barbara

    A timed, round based workout of 700 body weight exercises.

     
    • Body Weight, 
    • Timed
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
  •     
    photo of crossfit
    crossfit

    Tabata Something Else

    Body weight exercises done in intervals.

     
    • Body Weight, 
    • Effort
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
  •     
    photo of will_poole
    will_poole

    2Double Unders, Dips, Pull Ups, Push Ups

    Double Unders, Ring Dips, Pull Ups, Push Ups

     
    • Body Weight, 
    • Timed
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
  • Push Upphoto of knapik
    knapik

    Tabata Push Ups

    20 seconds of work, 10 seconds of rest x 8

     
    • Body Weight, 
    • Effort, 
    • No Equipment
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Shoulders
    • (Front Shoulders)
  • Sit Upphoto of knapik
    knapik

    Tabata Sit Ups

    20 seconds of work, 10 seconds of rest x 8

     
    • Body Weight, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Abs, Obliques)
  •    
    photo of crossfit
    crossfit

    J.T.

    A difficult upper body workout.

     
    • Body Weight, 
    • Gymnastic, 
    • Timed
     
    • Arms
    • (Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders)
  • Pull Upphoto of crossfit
    crossfit

    Pull Ups On The Minute

    Do an increasing number of pull ups each minutes for as many minutes as you can

     
    • Body Weight, 
    • Effort
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Shoulders
    • (Upper Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders