Dirty 30 Workout – No Equipment

Even though I’m smuggling a basketball under my shirt and modifying workouts, that doesn’t mean I can’t create a challenging one for you, right?!

Enter the Dirty 30 Workout: No equipment needed. Just YOU!


While I am enjoying being pregnant, I can’t help but fondly think about workouts that leave me gasping for air and sore for days afterward. Β The CrossFit Open WOD’s look gruesome. Period. But, I’m jealous of those of you competing, pushing your bodies and will power to the limits!

However, there WILL be time for that after I have this baby–give or take a few months!

10 Exercises, 30 repetitions each

1. Power Lunges
2. Walking Planks
3. Squat Jumps
4. Push-ups
5. Butterfly Sit-ups
6. Split-jack lunges
7. Plank Jacks + Knee Tuck
8. Skiiers
9. Sumo Squats
10. Burpees

1. Power Lunges [2:20]

2. Walking Planks [1:48]

3. Squat Jumps [0:40]

4. Push-ups [modified or full]

5. Butterfly Sit-ups [1:56]

6. Split-Jack Lunges [1:26]

7. Planks Jacks + Knee Tuck [0:50]

8. Skiiers[1:12]

9. Sumo Squats [0:50]

10: Burpees

These movements alternate between a lower body focus and upper body focus with enough variation to keep your heart rate elevated throughout the workout.

If you would prefer to use a timer instead of count reps, set your timer for 30 seconds of work followed by 15 seconds of rest x 10. Take a 1 minute break. Then, repeat this circuit. If you’re feeling really good, go for 3 rounds! If you are counting reps, then 1 time through will be adequate.

Your turn:
What is your favorite at-home, no equipment exercise?
*Disclaimer: Although I am aΒ 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.


  1. Yes, it’s challenging now, but you’ll be back before you know it and have a great at-home workout partner, too.

    My favorite at-home no equipment workouts are yoga and core ones with Susanna. She’s incredibly supportive while I work out- cooing, smiling, laughing, etc. It’s as if I have a personal cheerleader!
    Wendy @ New Moms Talk recently posted..Cherishing SHEMy Profile

  2. ashleigh says:

    Is it twisted that I can’t wait to try this! This will be my evening work out for certain!

  3. I hope you are doing well love! Haha on the smuggling a basketball, I feel the same way over here!

    I am excited to try some of your non-pregnant workouts once baby comes and I am feeling good and cleared for exercise! Love that I can do them at home, which is great for me since I do not belong to a gym!

    Plus I wouldn’t be able to go to the gym with baby anyways πŸ˜‰

    Happy Wednesday love!! <3
    Katie recently posted..What WednesdayMy Profile

    • We’ll be in the same boat! Have to make due at home, right?! πŸ™‚ I bet you’ll be cleared SUPER early for exercise b/c you’re staying fit right now!

  4. Hey! I have to admit that I was worried about the less intense workouts I was going to have to do now that I’m pregnant, but to be honest I’m really enjoying it. I’m still working out 6 days a week (at 25 weeks pregnant) and I feel more alive than I ever have. I still feel in shape even though I’m starting to get big – because I AM still in shape. I’ll be back to competitive working out once this little baby is fully baked and healthy out in the world, but until then I can’t help but just enjoy where I’m at. Totally understand your longing for a tough workout though – I have those days too!! πŸ™‚

    • We’ll be able to tackle those tough ones soon enough–I’m sure everything will feel hard post-baby! πŸ™‚

  5. Jess, you are truly an inspiration to all in the way you’re keeping with your workouts for a healthy pregnancy! I’m not pregnant yet you inspire me! My fav at home moves are anything plyometric that get the heart rate going, skaters, burpees, etc. This workout looks awesome!
    Katie @ KatieEnPursuit recently posted..What Are You Waiting for WednesdayMy Profile

  6. Had to run off to school so only had time to get through this once but jeezz even once through got me sweating! Great work out for sure. My new favourite exercise is spit-jack lunges thanks to you for introducing me

    • Yeah!! So glad you tried it! If you are doing 30 reps per exercise, one round will be killer enough! You are awesome! πŸ™‚

  7. This will be an awesome workout to try next week while I am traveling and staying in a hotel!! Thanks so much! Love having the videos as a reference!

  8. Love all the videos to help me through some of these. Although I don’t know that I’ll ever do jumping lunges–they freak me out! πŸ™‚
    Michelle @ Eat Move Balance recently posted..Mixed Vegetables with Hummus-like DressingMy Profile

  9. i always love hearing your voice! and this workout is a keeper. gonna make my class do it! hehe
    lindsay recently posted..Race Day Fuel: Sherpa & AthleteMy Profile

  10. Always love your workouts Jess! Pinning right now to do later πŸ™‚ Thanks!
    Giselle@myhealthyhappyhome recently posted..WIAW- a few recipes and a HITT workoutMy Profile

  11. Fantastic post! I am going to use a few moves in my class tomorrow! πŸ™‚
    Sarah (Shh…Fit Happens) recently posted..A Cheerful Heart is Good MedicineMy Profile

  12. Looks like a good workout! Will do later this week for sure! Favorite no equipment exercise? Probably squats or lunges. Even without weight, you do enough of them you’ll feel ’em. Plus there are a thousand different variations so you can never get bored! πŸ™‚
    Annie Brees recently posted..Hop on it!My Profile

  13. Great workout! How long should it take straight through once just so as I have some sort of goal?
    Shel@PeachyPalate recently posted..The bumper editionMy Profile

    • I’m not really sure–I can’t do many of these moves right now and it would take me MUCH longer than most at 30 weeks pregnant! πŸ˜‰ I would time yourself the first time through so the next time you have a benchmark to work on! πŸ™‚

  14. I love this workout! I am definitely going to put it on my workouts to do list! Also I love how you show us the exercises in videos
    Danielle @ Truffles n’ Treadmills recently posted..An Easter Treat for YouMy Profile

  15. I’m not always able to go to the gym that often, so I really appreciate workouts like these. Printing!

  16. Test!?

  17. Oh this looks like a great workout! I’m going to try it on my boot camp! They’ll love it! πŸ™‚ Thanks for the great ideas.
    Lauren @ Fun, Fit and Fabulous! recently posted..4 Ingredient Oatmeal Peanut Butter CookiesMy Profile

  18. Love this workout. And, um, love the split jack lunges. I’ve never seen those. Totally going to sue them tomorrow in my class. πŸ™‚ Hope you’re doing well!!!!!
    STUFT Mama recently posted..Serious Business- Inspiration from Dean Karnazes and a Few OthersMy Profile

  19. I am bookmarking this workout. It’ll be nice to switch things up a bit.
    Natalie recently posted..Help me hit my goalMy Profile

  20. Thanks for the great workout. And the videos. I loved the burpee one especially, I do them often so it was a good reminder for me to check my form. Sloppy form leads to injury and I want to avoid that at all costs. I love the body weight workouts that you can do anywhere or at home on days that you just can’t get to a gym.

    I hope you are feeling great! Enjoy the downtime even though you are probably going crazy trying to rest. There will be plenty of time for workouts later πŸ™‚

  21. This looks like a great workout, Jess! Thanks! Will be trying it out and also modifying it a bit to make it time-based for a class this week. Sometimes it’s tough to make body weight workouts (power cardio for my class) that different; thanks for the refresher! πŸ˜€
    Bonnie recently posted..Weekends Are For…My Profile

    • Ah! I’m honored you will be using some moves! I too agree–variation is always a challenge with body weight workouts! πŸ™‚

  22. I just ordered my own GymBoss and can’t wait to get started on these. Which one to do first? Just in order? I plan to be your poster child as I have about 25 pounds to lose and am soaking up all that you are sharing on your website. Thank you! I am inspired to actually stick with a program πŸ™‚

    • Hi Heather. Do you mean which workout? I don’t have a set order–choose one or more you like! πŸ™‚ I ususally provide modifications within in workouts too. πŸ™‚

      • I was thinking they were all so great and I had a hard choice to decide which one to do first πŸ™‚ I do love the modifications as I know I will be starting at the easiest level. I am excited to see how I will progress to the more advance options. I will keep you posted! Again, thank you for your sharing your knowledge and giving me motivation πŸ™‚

        • Most of them hit the full body unless otherwise specified! πŸ™‚ Feel free to modify how many rounds/reps you do for them! πŸ™‚

  23. I did this workout today (first workout I have tried from your site) and it was tough! A great workout! I look forward to doing more of them. I joked with friends today that I have a mini personal trainer at home…My 3 yr old daughter was yelling at me during the burpees at the end, “not a little jump mommy, the biggest jump EVER!” It’s so cute and I love that she does her own version next to me. When she is asked why we exercise and eat good food, she says “to be strong and healthy.” It makes me oh so proud!!

    • I love that your daughter is by your side watching you workout!! And, her response is EXACTLY what I want my daughter to say one day!! πŸ™‚

  24. Holy Moly lady! This was wayyyy intense but in a good way! Thanks!
    Ashley recently posted..Rest DayMy Profile

  25. I really like your home workouts! The videos are really helpful, too. Thanks!

  26. Katie Stone says:

    phew – I’ve just done the Fat Blaster workout (a few more times than you suggested – I like to push things!) and it felt good! I’ve been trying to find an alternative to running all the time due to my recurring injuries, and I think these workouts might be just the ticket. Thanks!

    • Glad you like them Katie! That’s how I started doing more HIIT workouts–my body appreciated the change! πŸ˜‰

  27. Thank you so much for this workout and your blog! I just found it today when searching for At Home CrossFit workouts and decided to attempt the Dirty 30. I so appreciate the video demonstrations!! It helped a lot! With several breaks, I finished it in 19:21. It was a tough one, but a good one! Thanks again!
    Suzanne recently posted..My First 5K…..and possibly my last!My Profile

  28. I did this as part of your Summer Shape-Up Plan and it was a killer! I definitely had to modify the number of walking planks and push-ups, but that makes me want to try it again in a couple weeks and see if I can improve. Thanks for sharing!
    Mandi | No Apathy Allowed recently posted..InstaFriday: HollyhocksMy Profile

  29. Just wanted to thank you for your workout postings. Have just found out about you in the past month and your workouts have been amazing for me. πŸ™‚ You inspire me to workout. Keep the workouts coming! Loving them!

  30. Great workouts Jess and I love them though some are tough when you are starting out. I have been doing them for sometime now , and I must say they keep the body well toned . My favorite time of doing workouts is morning after waking up and works really well for me.
    Thank you

  31. Love love love!!! the workouts, I came across these on pinterest. I can’t wait to get started πŸ™‚ I was watching the first couple of videos and telling myself, okay girl go for it. Thanks for posting these videos, I have no excuse to not push forward.

  32. I’m a big fan of handstands against the wall πŸ™‚ This looks like a good little at home workout….

  33. You are such an inspiration!! I watch these videos to help plan my fitness classes I teach. Love it and thanks!

  34. I have not worked out much since my daughter was born in June . I’m really excited to start your workouts. I can’t seem to find anything the interests me these days but your workouts caught my eye!

  35. Great workout, did the 10 Exercises, 30 repetitions each, and then went through the 10 exercises again and made 10 repetitions each. Will keep doing this!

  36. So, how many times a week I should be doing this workout?

    • It’s meant to be an occasional workout, but 1-2x per week would be fine on non-consecutive days. πŸ™‚

  37. Wow, this a great workout set! It’s important to practice fitness and exercising even if you don’t have access to equipment, and you give some really good options and tips for how to go about that here. It really helps that you posted video as a guide to follow; explaining exactly how to perform certain exercises through only words can sometimes be challenging and unclear. Enjoyed this post! Thanks for sharing!
    Kim recently posted..A Memo on Diabetic ShoesMy Profile


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