If you’ve visited any CrossFit box or watched CrossFit workouts at home no equipment videos, you’re already aware that CrossFit workouts are challenging. CrossFit workouts of the day (WODs) require you to perform exercises at a high intensity that you’ve likely only dreamed of achieving. Every aspect of your physical fitness is tested. If you weren’t mentally or physically ready before stepping into the CrossFit box, you may doubt your entire existence.
Continue reading if you’re determined to push through your daily workout, feeling your muscles burn and scream for oxygen. In this article, we’ll share 11 CrossFit home workouts that you can execute within the peace of your home.Â
On days when you can’t make it to the nearest CrossFit box, just complete these CrossFit workouts at home. We’ll focus mainly on CrossFit workout at home no equipment routines, which can be done anywhere.
What Are CrossFit Home Workouts?
Greg Glassman founded CrossFit Inc. under the trademarked business name “CrossFit.” The idea behind CrossFit was the development of cross-disciplinary fitness by creating fitness regimens that encouraged well-rounded fitness. In a typical CrossFit WOD, you’ll find exercises from different disciplines such as weightlifting, calisthenics, gymnastics, and metabolic conditioning. These exercises work different muscle groups.
CrossFit has evolved from a mere business name to a term that describes a joint conditioning, strength, and fitness program. From this explanation, it’s likely that you’ve already deduced that CrossFit home workouts refer to CrossFit exercises that are performed at home. The CrossFit philosophy is expressed in the workouts of the day, or WODs. A WOD is simply a CrossFit workout for one day.
Best CrossFit Bodyweight Workouts that Require Little or No Equipment
There’s no need to feel like you’re doing less than you should just because you opt for a CrossFit workout at home no equipment. Scientific research about the impacts of CrossFit workouts has not indicated that CrossFit bodyweight exercises offer fewer advantages than those exercises that are done with fancy equipment.
The real factors that influence your CrossFit performance are your body fat, muscle mass, lactate threshold, and how efficiently your body uses oxygen. These body composition and fitness markers vary depending on your fitness level.
Ready to boost your fitness level? Attempt these CrossFit workouts at home or wherever you have the opportunity to attempt them.
1) Cindy (AMRAP in 20 Minutes)
As a benchmark CrossFit workout at home no equipment, the “Cindy” targets muscular endurance and cardiovascular fitness. One round consists of:
- 5 pull-ups (Substitute with ring rows if you don’t have access to a pull-up bar)
- 10 push-ups
- 15 air squats
Your goal is to complete as many rounds as quickly as possible.
2) Murph (Hero WOD, for Time)
If you were waiting for a CrossFit workout at home no equipment that’ll help you develop extreme strength and endurance, this is it. The Murph is a classic hero WOD. It was named after Lieutenant Michael Murphy. In 2005, while serving as a Navy SEAL officer in the United States’ Operation Enduring Freedom in Afghanistan, he lost his life.
To scale through this bodyweight WOD, first finish a one-mile run. Run laps through your driveway or backyard, up and down the stairs, or through your neighborhood. Afterward, see if you can demolish these:
- 100 pull-ups
- 200 push ups
- 300 squats
Finish off with another one-mile run. Can’t blast through all these reps in one go? Attack them in manageable sets, e.g., 5/10/15, 10/20/30, etc.
3) The Chief (AMRAP in 3 Minutes, 5 Rounds with 1-minute Rest Between Rounds)
The Chief CrossFit focuses on speed, power, and anaerobic capacity. Rather than trying to accomplish a high rep count, you destroy each set as fast as possible. Although the traditional Chief doesn’t technically qualify as a CrossFit workout at home no equipment, you can modify it by using dumbbells or kettlebells instead of barbells for the power cleans.
One round consists of:
- 3 power cleans (Use dumbbells or kettlebells)
- 6 push-ups
- 9 air squats
First, explode with power cleans. Next, perform push-ups and complete 9 repetitions of air squats. Repeat the round until your three minutes are up, rest for one minute, and go again until you’ve blasted five rounds.
4) Annie
Annie is the ultimate CrossFit workout at home no equipment for torching calories and building a rock-solid core. Since it’s not timed, you don’t have to complete all the reps in one go. What makes this workout unique is that it’s a “descending ladder” WOD, in the sense that the number of repetitions of each exercise decreases in each round.
The rep sequence is 50-40-30-20-10. First tackle 50 V-ups and 50 sit-ups. Then, finish 40 reps of each exercise. Continue until you make it to the last set.
5) Plyometric Power (5 Rounds, 1-minute Rest Between Rounds)
This CrossFit workout at home no equipment is designed to be a high-intensity regimen, and it’ll send your heart rate soaring. Finishing it is one of the best ways to improve your ability to generate power quickly and give yourself a cardio challenge that’ll ignite your heart.
- 20 jump squats
- 30 clapping push-ups
- 40 mountain climbers (20 per leg)
- 50 jump rope skips
6) Endurance Engine (EMOM for 30 Minutes)
In case you’re new to CrossFit, EMOM stands for “Every Minute on the Minute.” In an EMOM CrossFit workout at home no equipment, you set a timer that clearly marks each minute. At the start of the minute, you hit your selected exercises. When you finish the repetitions that you aimed for, rest for the remainder of the minute in which you finish the reps and begin the exercises again when the next minute starts.
CrossFit athletes perform many different types of EMOM WODs. The WOD listed below will enhance your muscular stamina, upper body strength, balance, coordination, and cardiovascular health.
- Minute 1: 400m run (or substitute with 1-minute of high knees, jumping jacks, etc.)
- Minute 2: max rep burpees
- Minute 3: rest
7) Handstand Hustle (AMRAP in 20 Minutes)
If you’re looking for a way to build upper body strength and improve your balance without leaving your house, the “Handstand Hustle” is the perfect CrossFit workout at home no equipment.
- 5 handstand push-ups (consider scaling with incline push-ups if standard push-ups aren’t challenging enough)
- 10 pistols or single-leg squats. (Scale with assisted pistols if necessary)
- 15 Wall Walks (walk your feet up the wall until you’re in a handstand position, then walk back down).
8) Death by Burpees
Buckle up. This CrossFit workout at home no equipment will test your mental grit and physical endurance. Start with one burpee, then add one more each minute until you collapse in a glorious puddle of sweat.
9) Evil EMOM (Every Minute on the Minute for 10 Rounds)
Are you struggling to perform high-intensity, no-equipment workouts efficiently? You need a masterclass in efficiency, and this CrossFit workout at home no equipment is just that. Although it appears deceptively easy, it packs a maximum dose of strength and conditioning into a short, intense burst.
The most popular version of the evil EMOM is the 14-minute WOD, where you do 10 thrusters and 20 kettlebell swings within 14 minutes. But we modified the standard EMOM this way:
- Odd minutes: 10 burpees
- Even minutes: As many pull-ups as you can do with good form.
You’re essentially switching back and forth between burpees and pull-ups every minute. In the odd minutes (1, 3, 5, 7, and 9), you crank out 10 burpees. In the even minutes (2, 4, 6, 8, and 10), you grind out as many pull-ups as you can. Feel free to substitute the pull-ups with ring rows or inverted rows.
10) Tabata Inferno (8 Rounds of 20 Seconds of Work, 10 Seconds of Rest)
Ready to scorch your muscles with a CrossFit workout at home no equipment? Prepare for a full-body blast with the classic Tabata protocol. You’ll work hard at one exercise for 20 seconds and rest for 10 afterwards. Repeat this routine 8 times for each exercise. Here’s what the schedule of rounds looks like:
- Round 1: Burpees
- Round 2: Squatjumps
- Round 3: Push-ups
- Round 4: Sit-ups
- Round 5: Lunges (alternating legs)
- Round 6: Mountain climbers
- Round 7: Plank
- Round 8: Jumping jacks
11) Deck of Cards WOD
What gets us pumped about this CrossFit workout at home no equipment? It’s all about you and your goals. You’re free to choose the exercises that fire you up and target the results you crave.
To select the exercises, get a deck of cards. Assign an exercise to each suit (e.g., hearts = burpees, diamonds = push-ups, clubs = sit-ups, spades = air squats).
Shuffle the deck and flip one card at a time. The number on the card determines the reps. Face cards (Jack, Queen, and King) are 10 reps, while Aces are 11.
Frequently Asked Questions
Can you do CrossFit at home without equipment?
You can totally do CrossFit at home without equipment. There are tons of bodyweight movements that’ll get your heart pumping and muscles burning. Think burpees, air squats, lunges, push-ups, and planks. You can find heaps of “CrossFit workout at home no equipment” routines online to follow along with.
Is 20 minutes of CrossFit enough?
Whether 20 minutes of CrossFit is enough depends on your goals and intensity. It’s a great starting point, and you can definitely get a good workout in that time. As you get fitter, you might want to increase the duration or add more challenging exercises.
Can you train CrossFit by yourself?
You can definitely train CrossFit by yourself, especially if you’re already familiar with the movements. However, having a coach or experienced friend can help with proper form and motivation.
Are CrossFit and HIIT the same?
CrossFit and HIIT (High-Intensity Interval Training) share some similarities, but they’re not exactly the same. Both involve high-intensity exercise, but CrossFit typically incorporates more functional movements and Olympic weightlifting. HIIT can be a component of a CrossFit workout, though.
How many days should a beginner do CrossFit?
For beginners, starting with 2-3 days of CrossFit per week is a good idea. This allows your body to adapt and recover properly. Remember to listen to your body and take rest days when needed. As you get more comfortable, you can gradually increase the frequency and intensity.
Conclusion
So there you have it—proof that you can absolutely crush a CrossFit workouts at home no equipment required! Whether you’re a seasoned CrossFitter looking to get a quick workout in or someone just starting their fitness journey, these WODs are adaptable to any level.
These are also excellent choices for times when you are unable to visit the gym. Forget what else you may have heard—you don’t need fancy gym equipment or a pile of weight plates to build strength and endurance. So stop making excuses and start no-equipment WODs. You might just surprise yourself with what you can achieve.
