Every workout in the WODR library is bodyweight-only. No barbell, dumbbell, kettlebell or pull-up bar appears in any session. The only variable load is running distance, and the single box movement always lists a step-up alternative. Floor space roughly the size of a yoga mat is enough for the majority of these workouts.
52 free workouts · bodyweight only · no account required
Run any of these on a proper interval timer with audio cues — free in the WODR iOS app.
Get the free appFor most of these sessions: a patch of floor you can lie down on, and something to keep time. That is the whole equipment list. Push-ups, air squats, lunges, sit-ups, burpees, mountain climbers, hollow holds and planks account for the large majority of the movements in the library.
Two exceptions are worth knowing before you pick a workout. Some sessions include running intervals of 200m to 1200m, which need either outdoor space or a treadmill. And a handful use box jumps, which are always written with a step-up alternative so a stair, a low wall or a sturdy bench will do — or you can skip the box entirely and substitute tuck jumps.
Loaded movements force a trade-off in HIIT: the heavier the implement, the more technique degrades as fatigue accumulates, and the higher the injury risk in the last rounds when it matters least. Bodyweight movements largely sidestep that. The load scales down automatically with fatigue because you simply move slower, and there is nothing to drop.
It also removes every logistical barrier to actually training. No gym hours, no waiting for equipment, no travel. For a format whose main benefit comes from consistency, that matters more than any programming subtlety.
The usual way to make a bodyweight workout harder is to add reps, but that is the least interesting option. Better levers: increase range of motion, slow the eccentric portion, reduce rest, move to a single-limb variation, or add an explosive element — a squat becomes a jump squat, a lunge becomes a jumping lunge, a push-up becomes a hand-release or pike push-up.
To make a workout easier, run the same levers backwards. Push-ups go to an elevated surface, jumping lunges become alternating lunges, burpees drop the jump. Each workout page below lists specific substitutions for its own movements.
All four are high-intensity interval formats built from the same movements. What separates them is which variable is fixed — the time, the work, or the interval — and that single difference changes how you pace, how you score, and what the session is good for.
| Format | Structure | Rest | Score | Best for |
|---|---|---|---|---|
| AMRAP | Fixed time, open work | Self-managed | Rounds + reps | Measuring progress, mixed-ability training |
| For Time | Fixed work, open time | Self-managed | Elapsed time | Direct benchmarking across attempts |
| EMOM | New set every minute | Whatever the minute leaves | Rounds completed | Holding technique under fatigue |
| TABATA | 20s work / 10s rest × 8 | Fixed at 10 seconds | Lowest round | Maximum intensity in minimal time |