21 Athletic Body Workouts You Can Do At Home

(Last Updated On: October 25, 2020)

You want an athletic body? Good, you are on the right website then. That is our specialty.

This article is for those who can’t make it to or don’t want to go to the gym but they still want an athletic and fit body.

The good news is you can get an athletic and fit body without going to the gym and do it in the comfort of your own home and we will give you the workouts to get it done.

Let’s break down the athletic body and give you the workouts now, shall we?

Athletic body female

What is an athletic body?

This is a simple question but the answer really isn’t that simple. When you think about different athletes from different sports they all have different body types, shapes and sizes.

For the sake of this article, we are going to say the athletic body is built for performance. This means that it is strong, lean and has good endurance. It isn’t just muscles for show like a bodybuilder, it is about more of an overall fitness and strength. It means if you join in a game of volleyball or run an impromptu 5K with friends you will be able to hold your own or even excel.


How to get an Athletic Body

To get an athletic body you don’t need to train just like a pro athlete but you will need to need to follow a couple of principles they use.

Athletes train using mainly compound exercises. These are exercises that use more than one muscle group at once. An example of a compound exercise would be the bench press because you use your chest, shoulders and triceps during the exercises. These are the types of exercises we will be focusing on, they also give you more bang for your buck.

Another aspect of an athletic body is endurance. You can’t be someone who just lifts weights and that’s it and still consider yourself an athlete. You need a body that shows and goes, that means you are going to need to have some level of endurance as well. You don’t need to be running marathons or anything like that but you should be able to play some basketball or go on a jog without huffing and puffing and coughing up a lung. While athletes may lift weights they are not just weightlifters if you get what I mean.

The great part is we can do all of this with home workouts since they are all bodyweight exercises you can do at home or in a hotel or most anywhere really. Don’t think you can’t build muscle with bodyweight workouts. After all, Herschel Walked did nothing but bodyweight training and he was a beast. So, without further ado let’s get to the workouts.

Push up

15 At Home Athletic Body Workouts

In other articles, we have covered how athletes should eat and even what to do to look like an athlete but we have never covered at-home workouts for an athletic body so this article is a bit overdue.

Below are the workouts. They are going to go in order from the easiest to the most difficult approximately so if you are a newbie or more advanced there should be something here for you. A word of warning some of the later workouts are difficult and will test you mentally and physically. That said only you know your limits and you should not overdo it if you are not ready.

*There will be some running in the workouts so you may technically have to venture out of your home and into the neighborhood, whether or not it is still technically a home workout is up for interpretation but let’s not split hairs. Chin up bar required for some workouts also. Let’s get to it!


Workout 1

10 Push-Ups
10 Sit-Ups
10 Air Squats
10 Burpees

3 rounds with 90-second rest between rounds


Workout 2

21-15-9 of air squats and push-ups (21 reps of each then 15 reps of each then 9 of each


Workout 3

10 Inverted Table Rows
10 Push-Ups
10 Sit-Ups
10 Air Squats

4 rounds then run 1 mile, 1-minute rest between rounds


Workout 4

Sprint 100 Yards
20 Push-Ups
20 Sit-Ups
20 Air Squats
20 Burpees

5 rounds with 90 seconds between rounds


Workout 5

Do 50 reps of each as fast as possible

Inverted table rows
Jump Squats


Workout 6

100 Jumping Jacks
4o Lunges
40 Jump Squats
100 High Knees
40 Butt Kickers
20 Side Lunges
100 Bicycle Crunches
Run for 15 Minutes


Workout 7

Run 1 mile while doing 5 burpees every minute on the minute (This one is not fun but a really good workout)


Workout 8

Sprint 50 yards
20 push-ups
20 crunches

Repeat 5 times


Workout 9

10 Chin-Ups
10 Chair Dips

Do as many rounds as possible in 10 minutes. This one will make your arms feel like rubber.


Workout 10

100 burpees as fast as possible then run 1 mile

Katie Hogan Burpee


Halfway through the list now. From this point on the workouts won’t be easy. We have named the remaining workouts just for the hell of it.


Workout 11 – Poop on a Stick

5 Rounds for time

Sprint 100 Yards
10 Push-Ups
5 Burpees
10 Jump Squats
5 Burpees
1o Sit-Ups
5 Burpees
30 Glute Bridges
5 Burpees

Workout 12 – The Dirty Dozen

12 sets of 12 reps of each exercise for time

Jump Squats


Workout 13 – Ab-sanity

5 Rounds of:

30 Second Plank
30 Bicycle Crunches
30 Second right side plank
30 Leg Raises
30 Second left side plank



Workout 14 – Seventh Heaven

7 rounds for time

7 Handstand Push-Ups
7 Burpees
7 Air Squats
7 Pull-Ups
7 Chair Dips
7 Push-Ups
7 Sit-ups


Workout 15 – Eat My Jorts

Do 4 rounds of:

400 Meter Run
20 Burpees


Workout 16 – Steph Curry’s Mouthguard

We named this one after Steph’s mouthguard because it is annoying.

400-Meter Run
21 Jump Squats
21 Burpees
15 Jump Squats
15 Burpees
9 Jump Squats
9 Burpees
400 Meter Run


Workout 17 – Rosie O’Donnell’s Granny Panties

As many rounds as possible in 20 minutes

10 Burpees
20 Push Ups
30 Sit-Ups
40 Air Squats
50 Second Plank


Workout 18 – Bitch Tits McGee

Do as many rounds as possible in 10 minutes

Sprint 100 yards
10 Push-Ups
10 Sit-Ups
10 Burpees


Workout 19 – Bring Out the Gimp

You might feel a bit gimpy after this bad boy.

50 Air Squats
10 Burpees
100 Air Squats
20 Burpees
150 Air Squats
30 Burpees
100 Air Squats
20 Burpees
50 Air Squats
10 Burpees


Workout 20 Murph (Crossfit workout)

For time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run



Workout 21 – Satan’s Anus

With a name like that you know it’s gonna stink. We saved the best/worst for last.

100 reps of each as fast as possible then run 2 miles

Jump Squats
Mountain Climbers
Jumping Jacks
Inverted Table Rows
Glute Bridges


Now Get to Work

We just laid out 21 good athletic body workouts for you. Some of them are very difficult, some are a bit easier. Scale any of them back if you need to as many of them are a bit tough. Also don’t be afraid to push yourself, just know your limits.

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August 8, 2021 12:36 pm

I’m curious…what is the projected amount of time or goal time to complete Satan’s Anus? Things I never thought I’d say…

December 17, 2020 4:39 am

What’s the exercise routine for a week?

Brycen Butler
Brycen Butler
February 5, 2021 12:21 pm

you pick what you want on your own schedule and then the number of reps you want on that routine. did that help?