Beginner 30-Minute Bodyweight HYROX Workout
Every HYROX movement pattern with nothing but the floor: the squat, the lunge, the hinge, the push and the burpee broad jump, which is the one station you can train perfectly at home. Thirty minutes, three rounds, no excuses about equipment.
- 30 min
- beginner
- No equipment
- Bodyweight circuit
Trains Burpee broad jumps, Wall balls, Sandbag lunges
The session · 3 blocks · 30 min of work
01
Warm-up
6 min- March on the spot, then jog on the spot 1 set · 3 min
- Arm circles, hip circles, bodyweight squat 2 sets · 10 each · rest 30s
02
Main circuit: 3 rounds
19 min40 seconds of work, 20 seconds of rest for each movement. Rest 60 seconds between rounds.
- Air squat 3 sets · 40s · rest 20s Hips below knees. This is your wall ball squat.
- Reverse lunge, alternating 3 sets · 40s · rest 20s Back knee to the floor. Your sandbag lunge pattern.
- Push-up 3 sets · 40s · rest 20s Knees down if needed. Full range beats high reps.
- Burpee broad jump 3 sets · 40s · rest 20s The real station, trainable at full quality in a hallway.
- Glute bridge 3 sets · 40s · rest 20s Squeeze hard at the top for one second.
- Plank 3 sets · 40s · rest 60s Ribs down, glutes on.
03
Cool-down
5 min- Walk and breathe 1 set · 2 min
- Quad, hamstring and chest stretch 1 set · 45s each
Coaching notes
- Count your reps in round 1 and try to match them in round 3. Matching is the win, not beating.
- The burpee broad jump is the one HYROX station you can train to full race standard with no equipment at all. Use that.
- Three of these a week plus two easy runs is a legitimate first month of HYROX training.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
No equipment and travel Bodyweight, bands and one pair of dumbbells. Hotel rooms, parks, backyards and beaches. Burpee broad jumps times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Hybrid sessions completed in the app | 20,990 |
| Hybrid workouts saved in the app | 1,611 |
| Share of all 76,593 completed sessions | 27.4% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every hybrid session logged in the RoxHype app, not just this one.
Two more like this
Adaptive HYROX Workout A session written so every movement has a seated, supported or single-limb version alongside the standard one. It trains the same aerobic and strength qualities as any other workout in this library, with the load path adapted rather than the ambition lowered.
- 30 min
- beginner
- Minimal kit
- 30 min
- beginner
- No equipment
Questions people ask
How do I scale this?
Sets, reps and rest are written for a beginner athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
Dublin11–15 Nov 2026 · in 1 week 
Düsseldorf11–15 Nov 2026 · in 1 week 
Barcelona11–15 Nov 2026 · in 1 week 
