Tập gym tại nhà là lựa chọn lí tưởng để bảo vệ và tăng cường sức khỏe, đặc biệt là đối với những đấng mày râu bận rộn, không có thời gian đến phòng tập. Hãy cùng BlogAnChoi tìm hiểu 5 bài tập gym không cần dụng cụ, tiết kiệm thời gian nhé 1. Hít đất – Bài tập gym cơ bản nhất cho nam giới Hít đất là bài tập thể hình có tác dụng lên các vùng cơ tại cánh tay, bắp tay, vai và ngực. Hít đất thường xuyên giúp phát triển nhóm cơ ngực và tay sau, xây dựng cơ bắp, sức mạnh, tăng sự trao chất của cơ thể.
50 AMAZING BODYWEIGHT HIIT WORKOUTS When working out at home, on the road, or outdoors, getting in a good workout without weights and with minimal equipment can be tough Luckily, these HIIT style Bodyweight WODs make the perfect workouts to burn fat, and build strength, muscle, and performance, all with no equipment Whether you’re trying to get a quick, intense, and effective workout without a gym, or your simple prefer bodyweight workouts, these 50 effective workouts will be perfect for every fitness level and fitness goal Read on to discover the 50 best HIIT bodyweight WODs for home, travel, and outdoor workouts Note: This post may contain affiliate links THE 50 BEST BODYWEIGHT HIIT WORKOUTS AND CROSSFIT WODS FOR HOME, TRAVEL, AND OUTDOOR WORKOUTS Click to jump to your workout type of choice No equipment bodyweight workouts Pull-up bar / dip bar workouts + how to improvise for pull up bars and dip bars The toughest bodyweight WODs How to improvise for a pull up bar at home Exercise demos My Favorite & Equipment for Home and Travel Workouts ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ THE 50 BEST BODYWEIGHT HIIT WORKOUTS NO EQUIPMENT BODYWEIGHT WORKOUTS 10 Rounds for Time: Push-Ups, Pull-Ups, Sit-Ups, Squats (Complete All Reps, in order, as fast as possible) 10 Push Ups 10 Pull Ups 10 Sit-Ups 10 Air Squats 21-15-9: Pistols, HSPU (Complete 21 then 15 then repetitions of each exercise in order, as quickly as possible) Pistols Handstand Pushups or Pike Push-Ups Rounds for time: Sprints, Burpees (Complete All Reps and runs, in order, as fast as possible) 200 Meter Run 20 Burpees 150 Burpees for time Perform 150 burpees as fast possible, with as few rest periods as possible Rounds for Time: 800 meter sprints (Complete All Reps, in order, as fast as possible) Run 800 Meters Rest 60 seconds ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ Rounds of 100 Meter lunges with 90 second rest, for time Rounds for Time: Lunges, Squats (Complete All Reps, in order, as fast as possible) 25 Walking Lunges each leg 50 Air Squats 10 Minutes AMRAP: Push-Ups, Mountain Climbers, Squat Jumps (In 10 minutes, perform as many rounds of the following exercises as possible) 10 Push Ups 10 Mountain Climbers 10 Squat Jumps 20 Minute AMRAP: Burpees, Pistols (In 20 minutes, perform as many rounds of the following exercises as possible) 25 Burpess 15 Pistols (each leg) Rounds for Time: Squat Jumps, Sprints (Complete all reps, in order, as fast as possible) 15 Air Squat Tuck Jumps 30 Meter Sprint Rest Minute Rounds for Time: Sprints, Handstand Hold (Complete all reps and runs, in order, as fast as possible) 400 Meter Run Minute Handstand Hold 15 Minute AMRAP: Push-Ups, Air Squats (In 15 minutes, perform as many rounds of the following exercises and rep count as possible) 20 Push Ups 50 Air Squats For Time: 500 Burpees (Complete all reps, in order, as fast as possible) 500 Burpees ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ Note: Yes, this is beastly, but you can it I challenge you Challenge accepted…? Rounds for Time: 400M Run, Squats, Sit-Ups, Push-Ups, Burpees (Complete all repetitions and runs, in order, as fast as possible) 400m Run 40 Air Squats 30 Sit-ups 20 Push-ups 10 Burpees 10 Rounds for Time: Push-Ups, Burpees, Air Squats, V-Ups (Complete all repetitions, in order, as fast as possible) 10 Push Ups 10 Burpees 10 Air Squats 10 V-Ups 21-15-9: Squat Jumps +Tucks, Handstand Walks (Complete 21 then 15 then repetitions of each exercise in order, as quickly as possible) Squat Jump and Tuck 20 ft handstand walk between sets of air squat tuck jumps Rounds for as many reps as possible: Sit Throughs, HR Push Ups, Squat Jump Tucks, 30 seconds: Sit Throughs 30 seconds: Hand Release Push-ups 30 seconds: Air Squat Jumps + Tucks 30 seconds Break Chipper For Time: Spring, Burpees, Squats (Complete all repetitions and runs, in order, as fast as possible) 400-meter run 21 squats 21 burpees 15 squats 15 burpees squats burpees 400-meter run ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ Round for Time: Sprints and Air Squats (Complete all repetitions and runs, in order, as fast as possible) 800 Meter Run 100 Air Squats 800 Meter Run Rounds for Time: Handstands, Sprints (Complete all repetitions, in order, as fast as possible) 60 Second Handstand Hold 400 Meter Run Rounds for Time: Burpees, V-Ups (Complete all repetitions, in order, as fast as possible) 20 Burpees 20 V-Ups Rounds for Time: Sprint, V-Ups, Superman Holds (Complete all repetitions and run, in order, as fast as possible) Run 800 Meters Minute Superman Hold 20 V-Ups Lesley (Hero WOD) (Complete as many rounds as possible, in order, in 30 Minutes) 24 Jumping Lunges 24 Hollow Rocks 24 Air Squats 24 V-Ups 24 Burpees PULL-UP BAR / DIP BAR WORKOUTS + HOW TO IMPROVISE FOR PULL UP BARS AND DIP BARS These workouts involve pull-ups and dips to step up strength gains from bodyweight workouts If you don’t have a pull up bar or dip bars available, considering picking up a compact suspension trainer (like the Pocket Monkii, Monkii Bars 2, or TRX) or use a sturdy table for improvised pull ups and two chairs for improvised dips ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ Click here to jump to our section on improvised pull-ups and improvised dips Rounds for Time: HSPU, Pull Ups, Sprints (Complete all repetitions and runs, in order, as fast as possible) 15 Handstand Push Ups 15 Pull Ups 400 Meter Run 21-15-9: HSPU, Dips, Push-Ups (Complete 21 then 15 then repetitions of each exercise in order, as quickly as possible) Handstand Push Ups Dips Push Ups 20 Rounds for Time: Pull Ups, Push Ups, Squats, Sit-Ups (Complete all repetitions, in order, as fast as possible) Pull Ups Push Ups Air Squats Sit-ups Rounds for Time: Muscle Ups, Burpees (Complete all repetitions, in order, as fast as possible) 10 Muscle Ups 20 Burpees Note: Use a suspension trainer for improvised muscle ups or perform an equal number of improvised pull-ups and improvised dips 15 Minute AMRAP: Pistols, HSPU, Pull Ups, Dips (Complete all repetitions, in order, as fast as possible) Pistols Handstand Push Ups Pull Ups Dips 21-18-15-12-9: 90 Degree Pike Push-Ups, Muscle Ups, Pistols ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ (Perform 21 of each exercise then 18 then 15 then 12 then of each round of exercise, as fast as possible) 90 Degree Pike Push Ups Muscle Ups Pistols Note: Use a suspension trainer for improvised muscle ups or perform an equal number of improvised pull-ups and improvised dips Rounds, Every Minute on the Minute: Pull Ups, Push Ups, Sit Ups, Air Squats (Start a new set of exercise at the start of every minute for rounds total) 10 Pull Ups 10 Push Ups 15 Sit Ups 20 Air Squats Chipper for Time: Burpees, Pull Ups (Complete all repetitions, in order, as fast as possible) 10 Burpees Pull-Up Burpees Pull-Ups Burpees Pull-Ups Burpees Pull-Ups Burpees Pull-Ups Burpees Pull-Ups Burpees Pull-Ups Burpees Pull-Ups Burpees Pull-Ups Burpees 10 Pull-Ups Burpees Pull-Ups 15 Minute AMRAP: Burpees, Push-Ups, Pull-Ups, Sit-Ups ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ (In 15 minutes, perform as many rounds of the following exercises and rep count as possible) Burpees 10 Push Ups Pull Ups 10 Sit-Ups Rounds for Time: Pull-Ups, Sprints (Complete rounds, all repetitions, in order, as fast as possible) 30 Pull Ups 400 Meter Run 300 reps for time (total for all exercises) (Perform as many rounds as necessary to complete a total of 300 reps across all exercises following this scheme) 20 seconds of pull-ups 10 seconds of rest 20 seconds of push-ups 10 seconds of rest 20 seconds of sit-ups 10 seconds of rest 20 seconds of squats 10 seconds of rest 21 Minute AMRAP: Sprint, Max Pull-Ups, Max Push Ups (Complete as many repetitions, in order, in 21 minutes For pull-ups and push-ups, not stop to rest Once you pause, move to the next exercise) 200 Meter Run Max set of pull Ups Max set of Push Ups Cindy (Benchmark WOD) (Complete as many rounds as possible in 20 Minutes) Pull Ups 10 Push-Ups 15 Air Squats Angie (Benchmark WOD) (Complete all repetitions, in order, as fast as possible) 100 Pull-Ups ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ 100 Push-Ups 100 Sit-Ups 100 Air Squats Mary (Benchmark WOD) (Complete as many rounds as possible in 20 minutes) Handstand Push Ups 10 Pistols (Single Leg Squats) 15 Pull-Ups Barbara Benchmark WOD (Complete rounds all repetitions, in order, as fast as possible) 20 pull ups 30 push ups 40 sit ups 50 air squats THE TOUGHEST BODYWEIGHT WODS Tabata This (Improvised for No Equipment) (Perform an Eight Round Tabata for Each of the following exercises) Improvised Row (Perform as a Sumo Deadlift High Pull with an improvised weight, such as a backpack, water jug, or sandbag) Air Squats Pull-Ups Push-Ups Sit-Ups How to Tabata: Perform rounds of each exercise with each round consisting of 20 seconds of work and 10 seconds of rest for minutes total time spent on each exercise Jason (Hero WOD) (Chipper, performed as fast as possible) 100 Squats Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ 20 Muscle-ups Notes on improvising: For Muscle Ups, Use a pocket suspension trainer or perform improvised pullups (on a sturdy table followed by improvised dips (on a pair of chairs) Benchmark WOD Chelsea (Benchmark WOD) (30 Minutes performing each exercise every minute, on the minute) Pull Ups 10 Push Ups 15 Air Squats Murph (Hero WOD) (Chipper, performed in order as fast as possible) Mile Run 100 Pull Ups 200 Push Ups 300 Squats Mile Run JT (Hero WOD) (21-15-9 - Complete 21 then 15 then repetitions of each exercise in order, as quickly as possible) Handstand Push Ups Ring Dips Push-ups Hero WOD Garrett (Hero WOD) (3 Rounds for time) 75 Air Squats 25 Handstand Push Ups 25 L Pull Ups Note: If improvising without a pull up bar for L-Sit Pull Ups, perform table pulls ups and a 30 second aggregate L-Sit Hold per round (using chairs) 20 Minutes AMRAP: Pull Ups, Push-Ups, Squat Jumps, V-Ups (Complete as many rounds, in order, in 20 minutes) Pull Ups 10 Push Ups 10 Air Squat Jumps V-Ups ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ 100 Burpee Pull-Ups + Toes to Bar As Fast As Possible 500 Burpee Pull Ups for Time Rounds of as Many Repetitions As Possible in the Allotted Time (Complete as many repetitions, in order, in the allotted time and rounds) 30 Seconds: Air Squat and Tuck Jump 15 Seconds Rest 30 Seconds: hand release push-ups 15 Seconds Rest 30 Seconds: Bodyweight Bulgarian split squats (left) 15 Seconds Rest 30 Seconds: Bodyweight Bulgarian split squats (right) 15 Seconds Rest 30 Seconds: Mountain Climbers 15 Seconds Rest 30 Seconds: Burpees Chipper For Time: (Too beastly to list….) (Complete all repetitions, in order, as fast as possible) 400 Meter Run Rounds of: o Pull-Ups o 10 Push-Ups o 15 Air Squats Rounds of: o Pull-Ups o 10 Push-Ups o 15 Air Squats Rounds of: o Pull-Ups o 10 Push-Ups o 15 Air Squats Round of: o Pull-Ups o 10 Push-Ups o 15 Air Squats ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ EXERCISE DEMOS Sit Throughs o https://www.youtube.com/watch?v=J1Z6h-Y4ASo Burpee Pull Ups o https://www.youtube.com/watch?v=bf9CKfkx-a8 TIPS FOR MAKING YOUR BODYWEIGHT HIIT WORKOUTS MORE EFFECTIVE For a maximally effective workout, pace yourself Aim for a level of intensity in which you can achieve the same number of reps per exercise in every round, then, the next time you the workout, aim for one more rep If you want a little resistance, wear a tough backpack with weight in it or a weighted vest HOW TO IMPROVISE IF YOU DON’T HAVE A PULL UP BAR, DIP BAR, OR OTHER EQUIPMENT Improvised Pull Ups In place of pull-ups I recommend getting a minimalist suspension trainer The best I’ve found is to build this suspension trainer and the next best options are the Pocket Monkii, Monkii Bars for travelers and the bulkier but awesome TRX if you’re working out at home or a nearby park If buying a suspension trainer is out of the question, find a sturdy table, lay underneath, grab the lip of the table, and pull doing an improvised row If this exercise doesn’t offer enough resistance, consider doing it one handed https://www.youtube.com/watch?v=UH0eEoqSoOc Improvised Dips To dips with minimal equipment, my first recommendation is, again, to build this suspension trainer and the next best options are the Pocket Monkii, Monkii Bars for travelers and the bulkier but awesome TRX if you’re working out at home or a nearby park ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ If building or purchasing a suspension trainer is out of the question, then place two sturdy chairs next to each other shoulder width apart and use these as improvised platforms for placing the palms on during dips Scaling Handstand Push Ups If you are still building up the strength and stamina to several handstand push-ups, replace the handstand push-ups with scaled pike push-ups To these, bend at the hips, keeping the upper body and legs as straight as possible, placing the hands on the ground, then push in a modified/scaled handstand push up To increase difficulty of the pike push up, elevate the legs onto a chair, box, stairs, or other surface Performing Muscle Ups Without Equipment and Scaling If you not have the equipment to perform muscle ups (a pull-up bar or rings) consider purchasing or building the **suspension trainers** above so that you can perform the muscle up movement anywhere https://www.youtube.com/watch?v=GOnvLLRGWNM If you not have a suspension trainer available then perform an equal number of improvised pull-ups and improvised dips for every muscle up EQUIPMENT I RECOMMEND FOR HOME, OUTDOOR, AND TRAVEL WORKOUTS Bodyweight workouts are amazing even without any equipment However with a small amount of equipment, we can step up the intensity and strength gains of our workouts at home and while traveling These are the essential pieces of home workout equipment I recommend for the best Crossfit bodyweight WODs possible Every piece of equipment here I currently own, use frequently, and highly recommend because they’re all durable, cheap, and effective For a Home Gym Make these quick, easy, and tough Parallettes at home, or checkout these other 10 great Parallettes options Consider getting a TRX suspension trainer if you don’t travel much For Travel, Home, and Outdoor Workouts Pickup the Pocket Monkii or Monkii Bars OR Make this minimalist gymnastics rings styled suspension trainer at home ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ AND Flat, heavy duty resistance bands like the Rogue Monster Resistance Bands – these are the best and toughest I’ve been able to find These bands make deadlifts and a slew of other lower body resistance exercises A tough backpack to carry weight in for weighted bodyweight workouts A Lacrosse Ball for self-massage and faster recovery HOW TO MAKE YOUR OWN BODYWEIGHT HIIT WORKOUT AT HOME Pick to Exercises (listed below) Pick a manageable number of reps per set Pick a format a AMRAP in 20 Minutes b AMRAP in 30 Minutes c 21-15-9 d 21-18-15-12-9 e 3, 4, or Rounds for time Tips: Limit the workout to 20 minutes Aim to keep your heartrate up and rest periods short (between 15 and 60 seconds) BODYWEIGHT HIIT WORKOUT EXERCISES Low Intensity Push Up Air Squat Lunges Russian Twists Longer Runs (1000 meters+) Superman Holds Hollow Rocks ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ Medium Intensity Air Squat Jumps Air Squat + Tuck Jumps Jump Alternating Lunges Mountain Climbers Bodyweight Bulgarian Split Squats Shrimp Squats Hand Release Push Ups Sit-Throughs V-Ups Burpees Pull-Ups Dips Suspension Trainer Muscle Ups Pike Push Ups Piked 90 Degree Push Ups Sprints (100 meter, 200 meter, 400 meter, 800 meter) High Intensity L-Sit Toes to Bars Burpee Pull-Ups Burpee Muscle Ups Pistols (Single Leg Squats) Muscle Ups Handstand Push Ups 90 Degree Push Ups By picking up these two pieces of equipment (parallettes, suspension trainer, and a couple high quality resistance bands) you open up options to endless other workouts Check out these articles to see what other great workouts are possible at home and on the road with these few pieces of workout kit Travel WODs Hotel WODs Benchmark WODs HERO WODs ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/ ABROTHERABROAD.COM/Bodyweight-Crossfit-WODs/