Bodyweight Chipper: 50-40-30-20-10 Workout
The Bodyweight Chipper is a 33-minute conditioning workout with no equipment. You work through 50 air squats, 40 mountain climbers, 30 push-ups, 20 burpees and 10 pull-ups once each, with a 25 minute cap.
Saturday with weights: The Chipper →The workout
Warm-up (5:00)
Lunges, burpees, easy twists. Wake the whole body up.
The Chipper (for time, 25:00 cap)
Work through each exercise once, in order. The clock stops at the 25:00 cap.
| Reps | Exercise | Load |
|---|---|---|
| 50 | Air Squat | Bodyweight |
| 40 | Mountain Climber | Bodyweight |
| 30 | Push-Up | Bodyweight |
| 20 | Burpee | Bodyweight |
| 10 | Pull-Up | Bodyweight |
Cooldown (3:00)
Slow walk, shoulder, hip and hamstring stretches. You earned it.
How the timer works
For-time blocks count up against a cap. Tap Done after each round to log a split. A warning sounds at 60, 30 and 10 seconds left, and a horn sounds at the cap.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
What is a chipper workout?
A chipper is a long list of exercises you do once each, in order, chipping through the reps until you reach the end.
How long does the Bodyweight Chipper take?
About 33 minutes including warm-up and cooldown. The work is capped at 25 minutes.
What if I have no pull-up bar?
Tap No bar? Swap and the 10 pull-ups become 10 doorframe rows. Use a solid door frame and check that it does not move.