At-Home Workout for High School Football Players Without Equipment

Football is a physical sport that demands lots of muscle mass and stamina in order to withstand the wear and tear of continuous contact. The top athletic traits that football players are required to have to be successful on the field is explosive power, fluid change of direction, top speed, durable stamina, and brute strength. In this article, Crucible Select will give you an at-home workout that requires no equipment to complete that will help elevate your game to a new level when you’re not close to a nearby gym.

Full Body HIIT Workout Plan (17 minutes)

HIIT stands for High-intensity interval training which include short exercises that require a burst of energy in short times with some rest breaks. These help you lose weight, burn more calories, build multiple muscle groups at once, and improve stamina.

Push Ups – 30 seconds

Plank Ups – 30 seconds

Transfer from plank position to push up position

Shoulder Taps – 30 seconds

While in push up position tap your shoulder with your opposite hand

Plank Forward Reach- 30 seconds

While in plank position reach out with one hand at a time

Alternate Lunges – 30 seconds

Slowly lunge from one side to the other

Jumping Jacks – 30 seconds

Calf hops – 30 seconds

Hop in place

Crunches – 30 seconds

Crab Toe Touches – 30 seconds

In the crab walk position reach your hand to the opposite leg

Plank – 1 minute

Control your breathing while engaging your core

Side Plank Rotations – 30 seconds

In the plank position rotate to the side to side with your outside hand out

Russian Twists – 30 seconds

Lie down with your back facing the ground move both your arms to one side of your body to the other with a tight core

Push Ups – 30 seconds

Jumping Jacks – 30 seconds

Jump while keeping your core tight

(REST) – 30 seconds

Split Lunge Jump – 30 seconds

Alternate lunges but jumping into them

Squats – 30 seconds

Make sure your getting low

Wall Sit – 30 seconds

At a 90 degree angle

Squat Jumps – 30 seconds

Squat and then push off as far as you can upward to jump

Burpees – 30 seconds

Push up to squat jump

Mountain Climbers – 30 seconds

Push yourself to explode your legs upward

Twisting Crunch – 30 seconds

Bring your legs in a L position and intercross your legs as you move your opposite elbow to the opposite leg

Reverse Crunch – 30 seconds

Lay flat and bring your legs into your chest then bring them back down

Lying Leg Raise – 30 seconds

Keep your core tight

Jumping Jacks – 30 seconds

Push it

(REST) – 30 seconds

Plank Knee Ins – 30 seconds

In a plank position bring up your leg to your elbow 

Push Ups – 30 seconds

High Knees – 30 seconds

Keep them high and push it

Burpees – 30 seconds

Almost there

Plank – 1 minute

Control your breathing and focus on your core

Mountain Climbers – 30 seconds

Be explosive

Jumping Jacks – 30 seconds

Finish strong

Good Work!

*Repeat if necessary

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What is Crucible Select?

The Crucible Select is an intense football training camp that helps develop 200-250 student-athletes between 5th-12th grade skills per camp. We limit the number of spots for each position so the coach/guest to participant ratio is under perfect conditions for our participants to learn and form a connection with others. This isn’t any ordinary training camp because it’s also a competition. The best performers receive invites to the Carolina Bowl and are featured on our website for college recruits to see. Go to to see our upcoming football training camps.

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