No Equipment Countdown Home Workout

Ready for another workout with you from my GNC Fall series?! I hope so!

Most of my workouts are done with little to no equipment and are open to all fitness levels! For even more workouts, you can visit my FITNESS tab to add variety to your routine!

You guys know I have been regularly incorporating CrossFit into my training. I love the team atmosphere at my CrossFit box, but sometimes we can’t make it to the gym or there isn’t one near us.


For this workout, you don’t need any equipment. Just you!

As stated in the video, you will perform 10 reps each of burpees, squats, push-ups, and sit-ups, then complete 9 reps of each, then 8 and so on until you get to 1 rep.

I completed this workout in 13:30 minutes and had to break up the push-ups on the first 5 rounds to maintain my form. Whew! I was breathing hard too. Good luck!

Workout gear: Reebok CrossFit tri-blend shirt, Play-Dry capris, & nanos.

Fuel for the Fire!
Many of you know that I use the GenetixHD line to fuel for my workouts. I use the ProSculpt & Meta-Ignite interchangeably, but if I am strength training or heading to CrossFit, I typically choose the ProSculpt for the added amino acids.

Post-workout, I need protein within 30-60 minutes.  It’s always time for pancakes, no?

Whey Protein Spinach Pancakes

This is a similar version of my green protein chia pancakes but I’m using GNC’s 100% vanilla whey protein powder and tweaked a few other ingredients. I’ll share soon!

I topped with honey & cinnamon.

Usually, I take my Fish Oil tablets with breakfast or lunch and my vitapak with dinner.

Coach’s Fuel:

He, he! I love this pic!

5:30 a.m:  GNC BCAA 5000 before CrossFit
7:30 a.m:  Amp 60 Banana Creme or Chocolate post WOD
Noon:  Mega Men Sport Vitapak
Afternoon snack: No Bake Protein Bars
8:30 p.m. Chocolate ReFeed smoothie or Pumpkin smoothie with Amp 60 vanilla

He’s really good about eating something small every 3 hours so he doesn’t crash. But, there are days his schedule is packed and it’s not possible.

Cooper’s Supplements:

Hip & Joint Health Tablets

He also gets plenty of rest!

Your turn:
1. When do you take your vitamins?
2. Favorite post-workout snack or meal?

*Disclaimer: Although I am a NSCA-CSCS, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.

FitFluential LLC compensated me for this campaign. All opinions are my own.



  1. I am VERY tempted to try this workout. But I was told when I went to Crossfit that my squat form is terrible and now I am scared to do them. Any tips?
    I take my vitamins in the morning, first thing. Before coffee. It is the only way I get it done consistently.

    The Kidless Kronicles
    Nicole@TheKidlessKronicles recently posted..Sloth Sunday: Success!My Profile

  2. I take my ProSculpt at 430am pre-crossfit… then protein after… and aminos during. I have a hard time remembering to take my vitamins because I can’t take them first thing in AM as they conflict with my thyroid meds… still working on figuring that one out. I should set a phone alarm (DUH-COURTNEY!) lol
    Courtney @ Journey of a Dreamer recently posted..Weekly Workout RecapMy Profile

  3. I love your workouts Jess. Can’t wait to try this next week when I’m away.

  4. Great workout as always! I love protein pancakes! I have just discovered them and will try your version. I just mash 1 banana and mix in 2 eggs, protein and 2 tablespoons of almond meal. Great breakfast or snack and lots of protein!!
    The only vitamins I take are spirulina in the morning. I prefer vitamins that are natural and not synthetic, although I do need to take magnesium when I remember to stop cramps!
    Lyn recently posted..Clean Eating Grocery ListMy Profile

  5. I am going to try this tonight. I’m a little scared. Thankfully my husband is mountain biking after work so I should be able to get it done before he gets home with only the cats to laugh at me!

    I split my vitamins, I take a couple in the morning and the rest at night. I don’t really have a “go to” pre or post workout meal. Sometime I don’t want to eat for hours after, especially when I run. That’s not good.

  6. Hmmm spinach in pancakes…thats new to me! Love that Cooper gets supplements too!
    Ed recently posted..“The Courage to Start” Book ReviewMy Profile

  7. I did it! Some sad looking burpee’s and squats. And the pushups were on my knees. But I will get there. 17:09. Sweating worse than the 5 miles on the trail this morning! Thanks Jess.

    The Kidless Kronicles
    Nicole@TheKidlessKronicles recently posted..Sloth Sunday: Success!My Profile

  8. Can’t wait to try this tomorrow!! Did your power circuit one today with an incline walk!! Love the feeling in my shaky legs after these workouts! I take my vitamins in the am and pm. My fav post meal is chocolate protein shake with PB2 and a banana!

  9. Ah, yes, the old 10 to 1 workout! Interestingly enough, sucks just as bad when you go 1 to 10. I also do one with burpees, jump squats, split jumps and push ups and it is equally bad.

    I don’t take any supplements, but I give glucosamine and chondroiton to my dogs.
    Jonathan Aluzas recently posted..Workout of the Week: Be Ready For Anything!My Profile

  10. It’s sogood that Cooper gets supplements too. An animals joints need so much care since they have four legs forcing their backs to sway down and thei little hips to pick up the slack. I think I might listen to too many animal shows.

    I usually have a protein smoothie with spinach, some fruit, and always a banana after a workout.
    Carli recently posted..Small Changes with Big Results and Spaghetti with Chicken and Artichoke Sauce #RecipeMy Profile

    • I completely agree Carli–esp when goldens are prone to hip dysplasia. Sounds like you are on point with your post-workout fuel too!

  11. Kristen @ Happy Running Mama says:

    I love your workouts and can’t wait to try this one! My only hesitation is the sit-ups. I have read recently that sit-ups can be bad for your back and that it is better to do planks to work on your core instead. Thoughts?? You would know much more about this topic than I would! I’m not prone to back injuries and have never had problems in the past…
    Kristen @ Happy Running Mama recently posted..Full CircleMy Profile

    • Where did you read that sit-ups were bad? I’d like to read more on the source. I definitely think planks rock and have their place, but full sit-ups are super effective too! Much more so than a “crunch”. you can subbed something else for the sit-ups if you want! 🙂

  12. Did this countdown workout today! Was awesome! Thanks!
    Great way to start my day.

  13. Love the workouts! Would recommend higher quality supps though, GNC vitamins are all synthetic and absurdly overpriced, and I definitely don’t trust where they source their whey protein either (growth hormones in cows fed GMO grain, antibiotics, etc. etc.)

    • Hi Jordan. I really like GNC supplements/vitamins which is why I listed them, but I would never recommend any supplement because I am not an RD. However, I try to share what works for me personally in hopes others can use that info! 🙂

  14. I take my vitamins in the morning. They are right by my dresser so I am reminded to take them!

    Favorite Pre-workout Meal: not much of a meal, but I like to have a banana and black coffee (dont like to work out with too much in my stomach)

    Post Workout: Baked Sweet Potatoe and Tilapia! recently posted..Feeling FallMy Profile

  15. It’s always a good day when Jess has a new workout up! I love this one!
    I am really in a vitamin slump right now – I was taking them (multi and fish oil) but my stomach started really hurting from them after a few weeks. Weird, right? I laid off and the pain went away, and haven’t got back on the bandwagon since, though I know I really should. What could this be from?

    Another area I have to clean up is eating in general…too much Halloween chocolate! My pre-workout snacks are really not that great. Before my early morning swims, it’s usually just a few dates or a banana! Always room for improvement…
    Addy @ Six-Kick Switch recently posted..High Sierra ChallengeMy Profile

    • Glad you like it Addy! Did you take your vitamins and fish oil with food? If not, that could be a reason. I know what you mean about Halloween candy–such a weakness of mine!

  16. WOW!! Just what I needed today as I was limited on time. Amazingly effective way to spend 13 min, all while dinner is being made 🙂

  17. This is great! I will definitely try this workout when I get to feeling better! I am currently fighting some sinus crap…hoping to get better soon!
    Thanks for sharing!
    Missy recently posted..Sick StatusMy Profile

  18. I love these workouts. Keep ’em coming! With a knee injury post-marathon, I’m focusing on strength training. I am also on a mission to have defined arms when wedding season hits this summer, as I’ll be maid of honor in my best friend’s wedding!

  19. Perfect workout! And it is a great one for travel too … no equipment needed and easy to do in a hotel room. I really like this idea!
    Christina recently posted..Smoky Mountains hiking and more on my foot injuryMy Profile

  20. I sent you my address through your contact me page.

    WOW, cant believe I didnt catch on to that…ahahaha “googling” the article. silly, silly! recently posted..SavasanaMy Profile

  21. WOW!! Great workout…I completed it in 15:21. I love cross*fit workouts. Just wondering if you have any tips on great stretching before/after workouts?

  22. I did this workout this morning and it was awesome!
    I was sweating! Thanks for sharing!
    luv what you do recently posted..Pumpkin and Cream + Thanks and GivingMy Profile

  23. Just did this! Phew! It’s a doozy! Forgot to time myself though 🙁
    Margaux recently posted..The Great Protein of Eggs without all the Cholesterol!My Profile

  24. Kristen Williams says:

    Holy moly. Never tried a ladder workout and I tried this countdown home workout today. So challenging! a good way. I pretty quickly had to revert to push ups on the knees, but finished from 10 to 1. Phew!
    thanks 🙂

  25. Great quick at home workout! I really enjoyed it!

  26. I just googled “simple home crossfit workout” and got to you…just did this but used a 20lb bar for squats. Very excellent workout. We are snowed in and this simple quick high intensity workout was perfect.

    • Glad you found the WOD! 🙂 It’s one of my favorites, especially for travel! I need to modify it a bit now that I’m pregnant though! 🙂

  27. Tacked this on to the end of a arms strength workout — such a great way to squeeze in a little HIIT! Took me 12 minutes and it feels like about 10 minutes of burpees haha.
    Abby recently posted..She Reads Truth: Women of ScriptureMy Profile

  28. Bethany says:

    So happy to find your blog! Spent the last two years really focusing on my personal fitness. Dropped 3o lbs and cleaned up my eating. Since I have gotten married, I have slacked off some. However, your blog has given me an extra boost to really get going again! Time to train for a half-marathon with my husband! finished the workout in 9 min 50 sec- felt fantastic afterwards 🙂

  29. I’ve been doing the summer workout series and today doing this workout was the first day I could do 10 burpees in a row without needing a breather! I did it all from 10 to 1 (had to take a minute break at the 6 rep mark) but I was so excited to be able to do all the burpees without stopping half way through them! Thanks so much for posting these workouts. I can already see improvement in just two weeks of incorporating strength!!! Thanks so much!


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