Crossfit, like any high intensity interval training (HIIT) and cross training, is an excellent approach to staying healthy, fit, and mobile with minimal time and equipment. With the fat burning, muscle building benefits, it’s hard to find a better approach to fitness than these quick, hard, and fast workouts. Unfortunately, most people don’t have the time or money to go to a Crossfit gym or access a Crossfit coach with tons of equipment. BUT rest assured that you can do Crossfit workouts at home with very little, cheaply purchased equipment or even just your bodyweight.
With the right exercises you can get in a solid HIIT workout in your hotel in a park or anywhere, and get the same results for free (or the price of a little sweat) on your own.
To start Crossfit training on your own anywhere all you need is to understand a handful of simple, natural exercises and how to put those movements together into the strength building, fat burning, body sculpting workouts you would do at your local box. In this article will give you the workouts, exercises, and tips you need to start training on your own at home today!
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(Click here to jump to the list of workouts)
Contents of this Guide to Crossfit Workouts at Home
- What you need: Great, optional equipment for Crossfit WODs at home
- Essential Crossfit exercises
- Our list of 71+ Crossfit Workouts you can do at home with no equipment
- Everything else you need to know to get started
- How many workouts per week and when to rest
The benefits of doing Crossfit at home
The Crossfit approach, is a simple approach to getting in a functional workout that trains many parts of the body – lower body, upper body, and core – and aspects of fitness – strength, cardiovascular fitness, mobility – in a single session.
In that session you also simultaneously build muscle and burn fat even after the workout thanks to the inherent natural of high intensity interval training, which is the basis for Crossfit
Also, because the usual Crossfit workout of the day (WOD) is between 15 and 30 minutes, the workout is not only effective but efficient as well.
The benefits of doing Crossfit…even at home
- Easy to understand do: Workouts are already planned, you just do them
- Saves time: Crossfit workouts are quick, normally ranging from 15 to 20 minute
- Burns fat and tones, during and after the workout
- Builds muscle
- Builds functional strength
- Builds flexibility and mobility
- Maintains a healthy heart and cardiovascular system
- Builds stamina and muscular endurance
How to Make Crossfit Workouts Possible at Home or Anywhere
- Get some basic equipment
- Learn the core moves
- Find the right workouts
- Get after it
What you need: Essential equipment to improvise weight
Just like our athletic ancestors, you can very easily get in a workout with nothing but nature – a branch to pull on, a rock to jump onto and off of, but those natural features might not be in your backyard. To ensure your workouts at home encouraged balanced development they should encompass pushing and pulling against resistance in all directions. To make this possible at home – and make moves like pull ups, rows, and dips easily possible, I recommend purchasing a few pieces of equipment.
Suspension Trainer
Suspension trainers easily setup on a door or tree branch and allows you to do pull ups, dips, rows, and most other strength and muscle building calisthenics with a plus of being portable and travel friendly. If you add one piece of gear to your home fitness arsenal, get a suspension trainer.
I suggest the Monkii or this DIY suspension trainer
Jump Rope or Speed Rope
A jump rope is a full cardio workout in a compact package that you can do in your living room. Simply skipping rope burns twice the calories that running does, and it can be done in a bedroom, living room, backyard, or hotel room. If you can’t get in any other workout, skip rope for 15 to 20 minutes and you’ll feel great.
Any speed rope on Amazon that’s well rated will do
A Timer
If you have a way to keep time in intervals – 1 minute, 5 minute, etc. – you will be able to get in a great strength, HIIT, or cardio workout with only calisthenics and no other equipment.
Though you could use your smartphone with a free app, I recommend a tough watch instead, that is waterproof and shock proof – because you can reset rounds without moving from the spot, and it makes running workouts such as windsprints easier, not having to carry a phone
Useful additional equipment I recommend investing in
If you have a suspension trainer and a way to keep time, you have more than enough for a home gym. However, if you want more versatility in your workouts, or want to train for more strength, I highly recommend investing in one or a few of these pieces of equipment for your home gym.
- Pullup Bar: Many great pull up bars are available – either complete gym doorway pull-up bars, or great bolt on ones
- A sandbag with handles: These versatile, adjustable weight bags allow you to improvise and do any Crossfit workout at home – whether it requires barbells, kettlebells, or dumbbells
- A weighed backpack or ruck: Serves as a great way to add weight to calisthenics movements, or serves as an improvised dumbbell or kettlebell
- A platform to jump on and step up onto: For box jumps, step ups, etc. Doesn’t need to be a box specifically. A low concrete wall or sturdy staircase will do fine
- A high sturdy wall for handstand support, or wall balls
- Improvised Milk Jug weight – Milk jug filled with sand and duct taped closed
- Adjustable sandbag kettle bells: Double as dumbbells and are portable too
- Kettlebell: Two strategicall side kettlebells can make a full home gym
- Resistance Bands
- Medicine Ball: As a bonus, for lots of dynamic exercises that combine the best of olympic lifts, with the explosiveness of plyometrics
Essential Exercises to Learn for Your Home Workouts
Crossfit is based on natural human movements – pulling, pushing, jumping, running, etc. The beauty of most Crossfit exercise is you can still do the movements even if you don’t have the complicated weights and equipment setups, like barbells, weight racks, and boxes, by simply using your body weight.
Here, we list all of the body weight exercises in the Crossfit arsenal (and our workouts) that you should be familiar with to get in a great workout with minimal gear.
If you’re new to Crossfit or need a reminder of proper form for the exercises feel free to click the link for an exercise to tutorial. Then look in the mirror and walk yourself through each movement as if you were your own Crossfit coach.
Upper Body Crossfit Exercises
- Push-Ups**
- Pull Up**
- Dips**
- Hand Stand Push Ups | Pike Push Ups**
Lower Body Crossfit Exercises
- Air Squats**
- Pistol Suats / One Legged Squat **
- Lunges **
- Step Ups **
Full Body Crossfit Exercises
- Burpees **
- Jumping Rope **
- Muscle Ups **
Cardio Exercises
- Jump rope
- Double Unders **
- Mountain Climbers **
- Running – low intensity (Mile Run or Longer)
- Sprinting – high intensity (50 meters to 800 meters)
Core Training Crossfit Exercises
- Russian Twist**
Kettlebell and Dumbbell Crossfit Exercises
- Kettlebell / Dumbbell Thrusters **
- Renegade Manmakers **
- Kettlebell Swings **
Medicine Ball Exercises
- Wall balls **
- Medicine Ball Thrusters **
- Russian Twists with Medicine Ball **
A NOTE ON PROPER FORM: GET THE SUPPLE LEOPARD FOR YOUR HOME WORKOUT LIBRARY
One of the beautiful benefits of working out at home is that the freedom of being on your own, and not surrounded by 30 adrenaline pumped and pressuring gym junkies, is you can go at your own pace and take your time with the movements and focus on proper form, and I highly recommend doing this. If you are unsure of proper form, you can click the links above for demonstrations of each of the exercises.
Even better though, I highly recommend picking up Crossfit mobility master and Physio-Therapist Kelly Starret’s book “Becoming a Supple Leopard”. The entire book is a beginner friendly tutorial of the core movements of Crossfit and sports in general, and how to them properly. I own two copies and keep a digital copy everywhere I go
How to increase resistance in body weight workouts: Add weight to your body via backpack or vest
Once you have proper form in the core movements (push ups, pull ups, air squats), if you want to increase the resistance and difficulty to build more muscle without purchasing an extensive amount of gear (like barbells) your best approach is adding calisthenics friendly weights to your body weight.
To add weight in a calisthenics in a home workout friendly way, simply use a weight vest (I use this weight vest from GORUCK) or a weighted backpack (these are the weighted backpacks and rucksacks I recommend). For weights in the backpack, I prefer homemade “ruck pills” which are duct taped balls of sand (literally) or my sandbags that double as kettlebells.
Crossfit Workouts at Home: A List of 70+ Workouts
- No Equipment and Calisthenics Only Workouts
- Hero WODS YOU can do at home
- Running Crossfit Workouts
- Cardio Centric Crossfit WODs for Home
- Crossfit Workouts at Home with dumbbells
- Abs and Core Blasting Crossfit Workouts
- Mobility Crossfit Workouts
No Equipment and Body Weight Only Workouts
- Death by burpees
– Set a timer to go off every minute repeatedly
– At the start of each minute, perform a burpee but add 1 burpee every additional minute
– Rest the remaining portion of the minute
– Continue until you can’t make the number of reps in the allotted time
Example:
Minute 1: Do 1 Burpee
Minute 2: Do 2 Burpees
Minute 3: Do 3 Burpees
…
Minute 19: Do 19 Burpees
Continue at the top of every minute until failure. Your score is the number of minutes you complete. 20 minutes is a good score
- Death by Push Up
– Set a timer to go off every minute repeatedly
– At the start of each minute, perform a push up but add 1 push up every additional minute
– Rest the remaining portion of the minute
– Continue until you can’t make the number of reps in the allotted time
Example:
Minute 1: Do 1 push up
Minute 2: Do 2 push ups
Minute 3: Do 3 ush ups
…
Minute 19: Do 19 push ups
Continue at the top of every minute until failure. Your score is the number of minutes you complete. 20 minutes is a good score
- Death by Air Squats
– Set a timer to go off every minute repeatedly
– At the start of each minute, perform a air squat but add 1 air squat every additional minute
– Rest the remaining portion of the minute
– Continue until you can’t make the number of reps in the allotted time
Example:
Minute 1: Do 1 Air squat
Minute 2: Do 2 Air squats
Minute 3: Do 3 Air squats
…
Minute 19: Do 19 Air squats
Continue at the top of every minute until failure. Your score is the number of minutes you complete. 20 minutes is a good score
- “The Body Weight Classic”
5 rounds of:
- 20 Air squats
- 15 push-ups
- 10 burpees
- 5 pull-ups (or 5 inverted rows)
- “The Calisthenics Challenge”
- 3 rounds of 20 bodyweight lunges (each leg), 20 jumping jacks, 20 mountain climbers (each leg)
- 2 rounds of 30 bodyweight squats, 30 push-ups, 30 jumping jacks
- 1 round of 40 burpees, 40 pull-ups (or 40 inverted rows)
- “The Bodyweight Circuit” – A circuit workout consisting of 4 rounds of:
- 20 bodyweight squats
- 15 push-ups
- 10 burpees
- 5 pull-ups (or 5 inverted rows)
- 30 seconds of rest between rounds
- “The Cardio Challenge” – A cardio-based workout consisting of:
- 4 rounds of 30 seconds of high-intensity jumping jacks followed by 30 seconds of rest
- 3 rounds of 45 seconds of high-intensity jumping jacks followed by 15 seconds of rest
- 2 rounds of 1 minute of high-intensity jumping jacks followed by 30 seconds of rest
1 round of 2 minutes of high-intensity jumping jacks
- “The Calisthenics Circuit” – A bodyweight workout consisting of:
- 4 rounds of 20 bodyweight lunges (each leg), 20 jumping jacks, 20 mountain climbers (each leg)
- 3 rounds of 30 bodyweight squats, 30 push-ups, 30 jumping jacks
- 2 rounds of 40 burpees, 40 pull-ups (or 40 inverted rows)
- 1 round of 50 push-ups, 50 bodyweight squats, 50 jumping jacks
- “The Pyramid Challenge” – A bodyweight workout consisting of:
- 1 round of 1 push-up, 1 pull-up, 1 burpee
- 2 rounds of 2 push-ups, 2 pull-ups, 2 burpees
- 3 rounds of 3 push-ups, 3 pull-ups, 3 burpees
- …
- 10 rounds of 10 push-ups, 10 pull-ups, 10 burpees
- “The Tabata Challenge” – A cardio-based workout consisting of:
- 8 rounds of 20 seconds of high-intensity jumping jacks followed by 10 seconds of rest
- 8 rounds of 20 seconds of high-intensity mountain climbers followed by 10 seconds of rest
- 8 rounds of 20 seconds of high-intensity burpees followed by 10 seconds of rest
- “The Bodyweight Trio” – A bodyweight workout consisting of:
- 4 rounds of 20 bodyweight squats, 20 push-ups, 20 jumping jacks
- 3 rounds of 30 bodyweight squats, 30 push-ups, 30 jumping jacks
- 2 rounds of 40 bodyweight squats, 40 push-ups, 40 jumping jacks
- 1 round of 50 bodyweight squats, 50 push-ups, 50 jumping jacks
- “The Cardio Countdown” – A cardio-based workout consisting of:
- 5 rounds of 10 high-intensity jumping jacks
- 4 rounds of 8 high-intensity jumping jacks
- 3 rounds of 6 high-intensity jumping jacks
- 2 rounds of 4 high-intensity jumping jacks
- 1 round of 2 high-intensity jumping jacks
- “The Chipper” – A bodyweight workout consisting of:
- 50 bodyweight squats
- 40 push-ups
- 30 burpees
- 20 pull-ups (or 20 inverted rows)
- 10 handstand push-ups (or 10 pike push-ups)
- “The AMRAP Challenge” – A bodyweight workout consisting of:
- As many rounds as possible (AMRAP) in 15 minutes of: 10 bodyweight squats, 5 push-ups, 5 burpees
- “The Tabata Bodyweight” – A bodyweight workout consisting of:
- 8 rounds of 20 seconds of high-intensity bodyweight squats followed by 10 seconds of rest
- 8 rounds of 20 seconds of high-intensity push-ups followed by 10 seconds of rest
- 8 rounds of 20 seconds of high-intensity jumping jacks followed by 10 seconds of rest
- “The Bodyweight Pyramid” – A bodyweight workout consisting of:
- 1 round of 1 bodyweight squat, 1 push-up, 1 jumping jack
- 2 rounds of 2 bodyweight squats, 2 push-ups, 2 jumping jacks
- 3 rounds of 3 bodyweight squats, 3 push-ups, 3 jumping jacks
- …
- 10 rounds of 10 bodyweight squats, 10 push-ups, 10 jumping jacks
- “The Bodyweight Trio 2.0” – A bodyweight workout consisting of:
- 4 rounds of 20 bodyweight lunges (each leg), 20 push-ups, 20 jumping jacks
- 3 rounds of 30 bodyweight lunges (each leg), 30 push-ups, 30 jumping jacks
- 2 rounds of 40 bodyweight lunges (each leg), 40 push-ups, 40 jumping jacks
- 1 round of 50 bodyweight lunges (each leg), 50 push-ups, 50 jumping jacks
- “The Endurance Trio” – A bodyweight workout consisting of:
- 4 rounds of 20 bodyweight squats, 20 push-ups, 20 jumping jacks
- 3 rounds of 30 bodyweight squats, 30 push-ups, 30 jumping jacks
- 2 rounds of 40 bodyweight squats, 40 push-ups, 40 jumping jacks
- 1 round of 50 bodyweight squats, 50 push-ups, 50 jumping jacks
- “The Push-up Challenge” – A bodyweight workout consisting of:
- As many push-ups as possible in 10 minutes
- “The Pull-up Challenge” – A bodyweight workout consisting of:
- As many pull-ups as possible in 10 minutes
- “The Burpee Challenge” – A bodyweight workout consisting of:
- As many burpees as possible in 10 minutes
- “The Bodyweight Circuit” – A bodyweight workout consisting of:
- 3 rounds of 10 bodyweight squats, 10 push-ups, 10 jumping jacks
- 2 rounds of 15 bodyweight squats, 15 push-ups, 15 jumping jacks
- 1 round of 20 bodyweight squats, 20 push-ups, 20 jumping jacks
- “The Bodyweight ladder” – A bodyweight workout consisting of:
- 1 round of 1 bodyweight squat, 1 push-up, 1 jumping jack
- 2 rounds of 2 bodyweight squats, 2 push-ups, 2 jumping jacks
- 3 rounds of 3 bodyweight squats, 3 push-ups, 3 jumping jacks
- …
- 10 rounds of 10 bodyweight squats, 10 push-ups, 10 jumping jacks
- “The Bodyweight Triplet” – A bodyweight workout consisting of:
- 5 rounds of 10 bodyweight squats, 10 push-ups, 10 burpees
- “The Bodyweight Couplet” – A bodyweight workout consisting of:
- 4 rounds of 15 bodyweight squats, 15 push-ups
- “The Bodyweight Challenge” – A bodyweight workout consisting of:
- As many rounds as possible in 30 minutes of 5 bodyweight squats, 5 push-ups, 5 burpees
- “The Push-up Ladder” – A bodyweight workout consisting of:
- 1 round of 1 push-up, 2 rounds of 2 push-ups, 3 rounds of 3 push-ups, …, 10 rounds of 10 push-ups
- “The Pull-up Ladder” – A bodyweight workout consisting of:
- 1 round of 1 pull-up, 2 rounds of 2 pull-ups, 3 rounds of 3 pull-ups, …, 10 rounds of 10 pull-ups
- “The Bodyweight Circuit 2.0” – A bodyweight workout consisting of:
5 rounds of 10 bodyweight squats, 10 push-ups, 10 jumping jacks, 10 lunges
- “The Bodyweight Quadruplet” – A bodyweight workout consisting of:
- 3 rounds of 10 bodyweight squats, 10 push-ups, 10 burpees, 10 lunges
- “The Bodyweight Challenge 3.0” – A bodyweight workout consisting of:
- As many rounds as possible in 25 minutes of 5 bodyweight squats, 5 push-ups, 5 burpees, 5 lunges, 5 jumping jacks
- “The Bodyweight Challenge 2.0” – A bodyweight workout consisting of:
- As many rounds as possible in 20 minutes of 5 bodyweight squats, 5 push-ups, 5 burpees, 5 lunges
- “The Push-up Trio” – A bodyweight workout consisting of:
- 4 rounds of 20 push-ups, 20 diamond push-ups, 20 wide push-ups
- “The Bodyweight Quintuplet” – A bodyweight workout consisting of:
- 4 rounds of 10 bodyweight squats, 10 push-ups, 10 burpees, 10 lunges, 10 jumping jacks
- “The Pull-up Trio” – A bodyweight workout consisting of:
- 3 rounds of 10 pull-ups, 10 chin-ups, 10 inverted rows
- “The Bodyweight Circuit 3.0” – A bodyweight workout consisting of:
- 4 rounds of 15 bodyweight squats, 15 push-ups, 15 jumping jacks, 15 lunges, 15 burpees
- “The Push-up Pyramid” – A bodyweight workout consisting of:
- 1 round of 1 push-up, 2 rounds of 2 push-ups, 3 rounds of 3 push-ups, …, 10 rounds of 10 push-ups, 9 rounds of 9 push-ups, 8 rounds of 8 push-ups, etc.
- “The Pull-up Pyramid” – A bodyweight workout consisting of:
- 1 round of 1 pull-up, 2 rounds of 2 pull-ups, 3 rounds of 3 pull-ups, …, 10 rounds of 10 pull-ups, 9 rounds of 9 pull-ups, 8 rounds of 8 pull-ups, etc.
- “The Bodyweight Challenge 4.0” – A bodyweight workout consisting of:
As many rounds as possible in 30 minutes of 10 bodyweight squats, 10 push-ups, 10 burpees, 10 lunges, 10 jumping jacks
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Hero WODs you can do at home
- Murph
- For time:
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
(Click here for more Hero WODs you can do at home)
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Kettlebell you can do from home
- Kettlehell
Complete 5 Rounds as quickly as possible
- 20 Kettlebell Deadlifts (two handed)
- 20 Sumo Deadlift High Pulls (two-handed)
- 20 Kettlebell Swings (two-handed)
- 10 Kettlebell Swings (right hand)
- 10 Kettlebell Swings (left hand)
- 10 Clean and Presses (right hand)
- 10 Clean and Presses (left hand)
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Running Crossfit Workouts
- “The Cardio Blast” – A cardio-based workout consisting of:
- 3 rounds of a 100-meter sprint, followed by a 100-meter walk
- 2 rounds of a 200-meter sprint, followed by a 200-meter walk
- 1 round of a 400-meter sprint, followed by a 400-meter walk
- “The Endurance Runner” – A cardio-based workout consisting of a 5k run, with a goal time of under 30 minutes.
- “The Endurance Runner 2.0” – A cardio-based workout consisting of:
- A 10k run, with a goal time of under 60 minutes
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Cardio Centric Crossfit WODs for Home
Though virtually any Crossfit workout will get your heart pumping and train your cardiovascular system (and lead to a healthier heart) these workouts have less emphasis on moves that require strength, and more on low intensity movements that you can and should keep with for 20 minutes or more with no breaks.
Ultimately, these workouts that you can do at home emphasize training endurance and a healthy heart of strength – just keep moving.
- “The Cardio Endurance” – A cardio-based workout consisting of:
- 30 minutes of steady-state running (or jumping jacks)
- “The Cardio Challenge 2.0” – A cardio-based workout consisting of:
- 4 rounds of 30 seconds of high-intensity jumping jacks followed by 30 seconds of rest
- 3 rounds of 45 seconds of high-intensity jumping jacks followed by 15 seconds of rest
- 2 rounds of 1 minute of high-intensity jumping jacks followed by 30 seconds of rest
- 1 round of 2 minutes of high-intensity jumping jacks
- “The Cardio Countdown 2.0” – A cardio-based workout consisting of:
- 5 rounds of 10 high-intensity mountain climbers
- 4 rounds of 8 high-intensity mountain climbers
- 3 rounds of 6 high-intensity mountain climbers
- 2 rounds of 4 high-intensity mountain climbers
- 1 round of 2 high-intensity mountain climbers
- “The Cardio Endurance 2.0” – A cardio-based workout consisting of:
- 45 minutes of
- “The Cardio Circuit” – A cardio-based workout consisting of:
- 3 rounds of 10 high-intensity jumping jacks, 10 high-intensity mountain climbers
- 2 rounds of 15 high-intensity jumping jacks, 15 high-intensity mountain climbers
- 1 round of 20 high-intensity jumping jacks, 20 high-intensity mountain climbers
- “The Cardio Endurance 3.0” – A cardio-based workout consisting of:
1 hour of steady-state running (or jumping jacks)
- “The Cardio Blast” – A cardio-based workout consisting of:
- 4 rounds of 2 minutes of jumping jacks, 1 minute rest
- “The Endurance Challenge” – A bodyweight workout consisting of:
- As many rounds as possible in 20 minutes of 10 bodyweight squats, 10 push-ups, 10 mountain climbers
- “The Cardio Sprint” – A cardio-based workout consisting of:
8 rounds of 30 seconds of high-intensity jumping jacks, 30 seconds rest
- “The Cardio Endurance” – A cardio-based workout consisting of:
- 1 hour of steady-state running (or jumping jacks)
- “The Cardio Finisher” – A cardio-based workout consisting of:
- 3 rounds of 2 minutes of high-intensity jumping jacks, 1 minute rest
- “The Cardio Interval” – A cardio-based workout consisting of:
- 4 rounds of 30 seconds of high-intensity jumping jacks, 30 seconds rest
- 53. “The Cardio Endurance 2.0” – A cardio-based workout consisting of:
- 30 minutes of steady-state running (or jumping jacks)
- “The Cardio Combo” – A cardio-based workout consisting of:
- 5 rounds of 1 minute of jumping jacks, 1 minute of mountain climbers, 1 minute of high knees
- “The Cardio Endurance 3.0” – A cardio-based workout consisting of:
- 40 minutes of steady-state running (or jumping jacks)
- “The Cardio Blast 2.0” – A cardio-based workout consisting of:
5 rounds of 2 minutes of jumping jacks, 1 minute rest
- “The Cardio Interval 2.0” – A cardio-based workout consisting of:
- 5 rounds of 30 seconds of high-intensity jumping jacks, 30 seconds rest
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Abs and Core Blasting Crossfit Workouts
Those these core workouts could suffice as their own workout, if you have the time then consider adding these as finisher workouts to smoke your core in a healthy way after a strength building or endurance workout.
- “The Core Circuit 2.0” – A core workout consisting of:
- 3 rounds of 20 sit-ups, 20 leg raises, 20 Russian twists
- “The Core Crusher” – A core workout consisting of 3 rounds of:
- 30 seconds of planks
- 30 seconds of side planks (each side)
- 30 seconds of leg raises
- 30 seconds of Russian twists
- “The Core Blaster” – A core workout consisting of 3 rounds of:
- 30 seconds of bicycle crunches
- 30 seconds of leg raises
- 30 seconds of Russian twists
- 30 seconds of rest between rounds
- “The Core Crusher 2.0” – A core workout consisting of:
- 4 rounds of 30 seconds of planks, 30 seconds of leg raises, 30 seconds of Russian twists
- 3 rounds of 45 seconds of planks, 45 seconds of leg raises, 45 seconds of Russian twists
- 2 rounds of 1 minute of planks, 1 minute of leg raises, 1 minute of Russian twists
- 1 round of
- “The Core Blaster 2.0” – A core workout consisting of:
- 4 rounds of 30 seconds of sit-ups, 30 seconds of leg raises, 30 seconds of Russian twists
- 3 rounds of 45 seconds of sit-ups, 45 seconds of leg raises, 45 seconds of Russian twists
- 2 rounds of 1 minute of sit-ups, 1 minute of leg raises, 1 minute of Russian twists
- 1 round of 2 minutes of planks
- “The Core Circuit” – A core workout consisting of:
- 3 rounds of 10 sit-ups, 10 leg raises, 10 Russian twists
- 2 rounds of 15 sit-ups, 15 leg raises, 15 Russian twists
- 1 round of 20 sit-ups, 20 leg raises, 20 Russian twists
- “The Plank Challenge” – A core workout consisting of:
- As long as possible of a Plank hold
- “The Core Circuit 3.0” – A core workout consisting of:
- 4 rounds of 20 sit-ups, 20 leg raises, 20 Russian twists, 20 bicycle crunches
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Mobility Crossfit Workouts
Staying fit isn’t just about strength and endurance. Flexibility, having a healthy range of motion, and having strength in end range are the best insurance against injury during workouts and daily life, and ensures joints and muscles that feel better in daily life.
- “The Mobility Flow” – A mobility and stretching workout consisting of:
- 5 minutes of sun salutations
- 3 rounds of 30 seconds of each: hamstring stretches, quad stretches, hip flexor stretches, and shoulder stretches
- 5 minutes of cool down stretching focusing on the muscles used during the workout.
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How to Make More of Your Own Crossfit Workouts for Home
If these 71+ workouts weren’t enough for you and you’d like to make your own Crossfit workouts at home, simply follow the recipe below by 1) picking exercises, 2) picking a rep scheme that targets strength or endurance/cardio training, and 3) picking a workout structure for number of sets and time.
Step 1: Pick your exercises
For an average Crossfit workout pick between one exercise and three exercises from our list of Crossfit exercises you can do anywhere**. Aim for exercises in each workout that work completely different muscle groups so that while one major muscle group is working, the muscles used in the other exercise are actively recovering.
Step 2. Pick a rep scheme:
The right rep scheme will depend on the difficulty/intensity of the exercise you choose, and whether you are aiming for a workout that develops strength or trains cardio. Your best for choosing is copying the rep scheme in common Crossfit workouts, and the ones above, or consulting the Crossfit Level 1 guide for a list of rep scheme templates
Step 3: Pick a workout structure
- Minute AMRAP
- 3 to 5 Rounds for time
- Rounds for time: As many reps or rounds as possible of a circuit in a given period of time
- Ladder workout (1 rep, 2 reps, 3 reps…9 reps, 10 reps, 9 reps…)
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Programming workouts at home: How often to work out and which body parts to work
Because Crossfit workouts vary exercises constantly, programming for most people is very easy. Simply pick workouts that cycle through pushing and pulling movements in all directions. If in the last workout you did pull ups (a vertical pulling movement) consider picking a workout with pike push ups or handstand push ups (vertical pushing movements) in your next workout. This variation will ensure balanced muscle and strength development and will promote healthy joints (thanks to strong, balanced tissue around the joints) and reduce your risks of injury overall
How many workouts per week is best and when should you rest? Two workouts, one day of rest, repeat
As a general rule in Crossfit “2 days on 1 day off” or 2 days of working out followed by 1 day of rest is the best approach to Crossfit. If this isn’t enough for you, then a 5 days on 2 days rest approach is acceptable as well.
However, if you abnormally fatigued, or notice that your performance is going down, take an additional day off to eat well and actively recover, as you may be overtraining. At the end of the day, listen to your body. If you need to rest, then rest
About Me, the guy behind this list: CFL1 Crossfit Trainer, Adventure Traveler, Fitness Addict
I am a Crosssfit Level 1 trainer, former Marine, and adventure traveler that spends time wandering the world in search of adventurous experiences, and staying fit enough to enjoy those experiences along the way. As a result, I am constantly studying and testing ways to stay fit outside of the gym and in unfamiliar places…and I love every second of it!
Be sure to check out all of the workout and fitness content in my No Gym Fitness section.
Sources and more resources
ABOUT THE AUTHOR
Carlos is a nomad, slow traveler, and writer dedicated to helping others live abroad and travel better by using his 7+ years of experience living abroad and background as a management consultant and financial advisor to help other nomad and expats plot better paths for an international lifestyle. Click here to learn more about Carlos's story.