“The 50 Grind”: The 50-Round Bodyweight Workout You Can Do Anywhere

Lin ny
2 days ago
5 min read

Many workouts fail because they seem complicated or require you to go to a gym or boxing club.

“The 50 Grind” does things differently. You don't need any equipment, much space, or elaborate preparations. All that matters is your commitment.

The bodyweight workout consists of just four familiar exercises that you repeat in 50 rounds.

At first glance, this sounds doable. But if you've ever committed to such a long workout, you know that it gets challenging halfway through at the latest.

But that's exactly what makes it so appealing – and what gives you the opportunity to grow physically and mentally.

What is behind the bodyweight workout “The 50 Grind”?

The principle is simple:

1 Burpee
2 Air Squats
3 Push-ups
4 Lunges

You do this for 50 rounds – without any additional equipment, just using your own body weight.

The exercises themselves are not complicated: burpees work the whole body, air squats strengthen the legs and core, push-ups strengthen the chest, shoulders, and arms, and lunges also train balance and the entire leg muscles.

However, the real challenge lies not in the individual repetitions, but in the total number. Because overall, you will complete:

50 Burpees
100 Air Squats
150 Push-ups
200 Lunges

You'll notice this quickly as you work your way through each round and your heart rate continues to rise.

Here you can see how much fun our athlete Andy had with the workout!

The benefits of the bodyweight workout

Full-body workout: You work your legs, core, chest, shoulders, and arms in a single session.
Endurance and strength at the same time: the high heart rate and numerous repetitions promote cardiovascular health and muscle strength.
Can be used anywhere: All you need is a little space and you can get started right away.
Easily customizable: Fewer rounds, simplified movements, or more breaks—you design it the way you need it.
Mental strength: You learn to stay focused and not let the voice in your head discourage you.

The biggest challenge: your endurance and your mind

When you start, everything seems pretty relaxed. The first 10 laps go quickly and almost effortlessly.

But after that, you will notice how your breathing quickens, your arms weaken during the push-ups, and your legs become heavier during the lunges.

From lap 20 onwards, you will slow down.
From lap 30 onwards, you may start to doubt whether you really want to complete all the laps.
From lap 40 onwards, only one thing counts: keep going.

This is precisely where the character of “The 50 Grind” comes to the fore: it not only trains strength and endurance, but also discipline. You learn to control your mind and think in small steps. Every round is a step forward. Every repetition brings you closer to your goal.

You can start the workout directly using the button below (you will need the SmartWOD Workout Generator):

Start The 50 Grind now

How do I prepare for the bodyweight workout “The 50 Grind”?

Even though “The 50 Grind” doesn't require a complicated setup, good preparation pays off.

Here are a few points to help you get started in a relaxed manner:

1. Do a short warm-up

Before you start your 50 laps, get your circulation going. A few minutes of light exercise is enough:

30 seconds of jumping jacks
A few arm circles
10–15 slow air squats
Light lunges
Mobilize your hips and ankles

This way, you are ready to work cleanly and reduce the risk of injury.

2. Make space

This sounds obvious, but it is often forgotten. You need approximately two to three square meters of space where you can move around safely.

Make sure that there are no carpet edges, cables, or other trip hazards lying around.

3. Put on comfortable clothes

Anything you can move freely in is fine. Whether you go barefoot, wear socks, or wear sports shoes depends on where you train. Shoes or non-slip socks are recommended on smooth floors.

4. Prepare something to drink

You lose a lot of fluid when you do so many laps. Keep water or an isotonic drink handy. It's best to take a few sips before you start and plan short drink breaks.

5. Set your timer

To help you keep track of your workout, a timer with a lap counter is a good idea. The SmartWOD Workout Timer is ideal.

There you can:

Start the workout as “For Time”
Mark each round with a tap
See and compare your split times
Save your total time

That way, you don't have to count in your head or wonder whether you're on round 28 or 32.

6. Be aware that it's about continuity, not speed.

As a beginner, you shouldn't stress yourself out. Start at a relaxed pace that you can maintain for a long time.

It is better to aim to complete all 50 laps at a consistent pace than to be completely exhausted after 20 laps.

7. Prepare your mind

It may sound unusual, but mental training is part of it. Before you start, tell yourself that it's okay to take breaks in between. You don't have to be perfect. The important thing is to stick with it and work your way through all the rounds.

Is “The 50 Grind” also suitable for beginners?

Many people immediately think of extreme training when they hear the words “50 laps.” But you can actually tailor this workout to your current fitness level:

Familiar exercises: You don't have to learn any complicated movements. Each exercise is a classic bodyweight exercise that even beginners can do safely.
No equipment: You can do the workout anywhere—in your living room, hotel room, garden, or on the beach. All you need is a few square meters of space.
Flexibly scalable: If you find that 50 rounds are too much, simply reduce the number. Start with 20 or 30 rounds, for example.
Low risk of injury: Provided you use the correct technique, this workout is very safe. You decide how fast you go and how much rest you need.
Motivation through structure: A clear sequence helps you stay focused. You always know what comes next and can track your progress precisely.