Browse Workouts

See detailed, easy-to-follow instructions for no equipment workouts.

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

  • Runphoto of crossfit
    crossfit

    Run 5k

    Run 5k as fast as you can.

     
    • Aerobic, 
    • No Equipment, 
    • Timed
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Walkphoto of couchTo5k
    couchTo5k

    Couch To 5k Warmup

    A brisk 5 minute warmup walk or jog.

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   
    photo of couchTo5k
    couchTo5k

    Couch To 5k Week 1

    For 20min, alternate 60 seconds of jogging and 90 seconds of walking.

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • 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)
  • Push Upphoto of akadaedalus
    akadaedalus

    Pushups Test

    Max pushups

     
    • Body Weight, 
    • Effort, 
    • No Equipment
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Shoulders
    • (Front Shoulders)
  • Sprintphoto of crossfit
    crossfit

    100m Sprints

    10 sets of 100m Sprint. Rest for 90 seconds between each set.

     
    • No Equipment, 
    • Power, 
    • Timed
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Runphoto of knapik
    knapik

    10k Run

    Time Trial: run a 10k as fast as you can!

     
    • Aerobic, 
    • No Equipment, 
    • Timed
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Burpeephoto of Khristin
    Khristin

    Burpee

    Burpee. Record repetitions completed.

     
    • Body Weight, 
    • Effort, 
    • No Equipment, 
    • Power
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  • Push Upphoto of jeff
    jeff

    Push Up

    Push Up. Record repetitions completed.

     
    • Body Weight, 
    • Effort, 
    • No Equipment
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Shoulders
    • (Front Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders