CrossFit workouts at home without equipment – everything you need to know to get a great workout today!

Do you like CrossFit but can’t afford the expensive cost of classes? Or, you want a good workout at home without buying a ton of equipment? Don’t worry! We have you covered.

CrossFit is a high intensity fitness style. It involves exercises from training styles like gymnastics, calisthenics, Olympic weightlifting, and strength training. CrossFit aims to enhance fitness by using movements in a single workout that develop endurance, speed, power, and strength.

CrossFit also uses lots of bodyweight exercises in its workouts. This makes CrossFit a fantastic option for any one looking to workout at home without equipment.

If you’re new to CrossFit, it can help to define some of the most common terms to make sense of the workouts. We have several resources available to make your introduction to CrossFit easy!

1. What Does Rx Mean in CrossFit? (+35 Epic CrossFit Workouts)
2. What Does PR Stand For in CrossFit? (+15 Top CrossFit WODs)
3. What is a Cluster in CrossFit? (+16 CrossFit Cluster WODs)

CrossFit workouts are called WODs or Workout of the Day. They are usually short-duration, high-intensity, and work the entire body. Most workouts last 20 to 30 minutes on average, with some lasting much longer. 

Doing CrossFit at home is a great way to maintain fitness while enjoying a variety of exercises. The only drawback of working out away from the CrossFit box is the absence of community. 

CrossFit places a high premium on its ability to generate a communal atmosphere at its gyms. So, if you have a friend who also likes working out, invite them over to do some partner CrossFit workouts with you!

How to Scale Your CrossFit Workouts

Most CrossFit WODs are written at the elite level. If you are not already at the elite level, you may need to scale the workout to support your fitness level. Here are some tips on how to scale your CrossFit training.

Reduce the Load: If you are doing a CrossFit WOD with a prescribed load (weight), you can reduce that load. This can help make the prescribed reps more manageable for you. Increase the load by 5-10% each time you repeat the workout to progress to that elite level.

Reduce the Reps: Some workouts use high rep ranges. Start by reducing the reps to a manageable amount. Then, increase the reps over time until you can complete the entire WOD.

Don’t Stress the Time Cap: Many CrossFit WODs have a time cap for the workout. Since you will be working out at home, you can scrap the time cap. Focus on achieving the total number of reps. Then strive to improve your time each time you do the workout.

Break the Workout Up: Very few athletes can do a CrossFit workout straight through without a break. It can help to break up a long workout into smaller sets. It’s a good idea to choose how you will break up the reps before you start the workout. This ensures a consistent pace and rest periods throughout the workout.

How to Reduce the Risk of Injury When Doing CrossFit

CrossFit workouts can be fast-paced and intense. Here are a few ways to help prevent injuries.

Warm Up: A warm-up before starting your workout can increase core and muscle temperature. It can also increase strength and power, rate of force development, and prepare the body for the workout ahead. Here are some warm-ups from top CrossFit Games athletes to give you some ideas on how to warm up for CrossFit.

Proper Form: Using good form and technique can help reduce the risk of injury. If you’re new to a movement, take a class or work with a personal trainer before starting a new routine.

Progress Gradually: A bodyweight workout is an excellent way to introduce yourself to CrossFit. Whether using body weight or exercise equipment, progressing gradually is essential. Doing too much before you’ve built up an adaptation to the workload can lead to overtraining.

Stop if You Need To: I would finish a workout at all costs when I was younger. Even if something didn’t feel right or I had experienced a minor injury. Here’s the thing about minor injuries. If you don’t stop the thing that caused the minor injury, it can become a major injury. Pay attention to your body and how you feel during the workout. If something doesn’t feel right or hurts, it’s time to stop.

Recovery: Most CrossFit workouts work multiple muscle groups through high-intensity movements. Bodyweight WODs use a lot of reps that can take a toll on the body if you don’t recover. Make sure you eat enough high-quality calories. Get a good night’s rest to give your body time to recover between workouts. Working out when fatigued can inhibit your progress and increase injury risk.

Workout in a Safe Environment: You’ll notice the protective gym flooring when you work out at a CrossFit gym. All the racks are equally spaced, the ceilings are high, and there’s a lot of room to move around. Gyms follow specific safety standards you may not get if you work out in a small space like your living room. Ensure you do your home workouts in an open, flat environment with good ceiling clearance.

Use Rest Periods: Since most CrossFit workouts are done as quickly as possible it can be tempting to avoid using rest periods. Including a set amount of rest time can help combat fatigue and allow for consistently good form to be used throughout the workout.

Good Exercises to Design Your Own CrossFit-Style WODs?

I travel a lot for my job. Often I end up in a hotel that doesn’t have a gym. One of my favorite ways to get a good workout in this situation is to design my own CrossFit-style workout. Here are some exercises to create your own CrossFit-style bodyweight routines.

Burpees: CrossFit loves programming burpees into its WODs. If you’re going to do CrossFit, you need to get comfortable doing burpees. Start in a standing position. Drop down into a plank position. Perform a push-up, then jump your feet toward your hands. Stand up and jump as high as you can, landing softly.

Air squats: Air squats are a common lower body exercise in CrossFit. WODs like Tellier include high-rep air squats to cap off a challenging workout. Stand with your feet shoulder-width apart, with your toes slightly turned out. Keep your chest up and your weight on your heels. Lower yourself down into a squat until your thighs are parallel to the ground. Then stand back up to return to the starting position.

Push-Ups: Push-ups are one of the most common CrossFit exercises. And for a good reason! Push-ups are an excellent upper-body exercise that you can do anywhere. Start in a plank position, with your hands shoulder-width apart and your elbows locked out. Lower your body towards the ground by bending your elbows. Keep your back straight. Push back up to the starting position.

Mountain Climbers: Mountain climbers are a challenging core workout. Start in a plank position, with your hands shoulder-width apart and your body straight. Drive your knees up towards your chest, one at a time, as quickly as possible.

Lunges: Lunges are a quad exercise with several variations you can do, like forward step lunges, side lunges, and reverse lunges. Start by standing with your feet shoulder-width apart. Step forward with one foot, and lower your body until your back knee is about at ground level. Push back up to the starting position and repeat on the other side.

Sit-ups: CrossFit uses a specific form of sit-ups in their workouts. It’s best to watch an instructional video (like this one) on how to do this exercise with the CrossFit method. Lie on your back with your knees bent and your feet on the ground. Sit up by contracting your abs and reaching your hands towards your feet. Lower back down to the starting position and repeat.

Bear Crawl: Bear crawls are tough. Include these in any workout you want to make more challenging. Get down on all fours and crawl forward, simultaneously moving your opposite hand and foot. This great full-body exercise targets the core, shoulders, and legs.

Handstand Holds: This is an advanced technique. If you’re trying this for the first time, find a wall and kick up into a handstand position. Hold the position for as long as possible. This exercise is excellent for building upper body and core strength.

Hollow Hold: Hollow holds are a great way to strengthen the core. Lie on your back with your arms and legs straight out. Lift your arms and legs off the ground, and hold the position for as long as possible. This exercise targets the core muscles.

Walking Lunges: Walking lunges are an excellent exercise for working out outdoors with a lot of space. Take a step forward, dropping the back kneed just above the ground. From the lunge position, step forward into another lunge. This is a good exercise to work your quads.

Running: Several CrossFit WODs include runs (usually 400 meters) between functional movements.

Pull-Ups: Pull-ups are one of the most common exercises in CrossFit workouts. I recommend passing on the kipping technique that is common in CrossFit for traditional pull-ups. Grip a pull-up bar just beyond shoulder width. Fully extend your arms in the starting position. Contract your scapula as you pull your chest to the bar. Lower yourself down to the starting position.

CrossFit Workouts at Home Without Equipment

Here are 35 of the best CrossFit Bodyweight WODs you can do from home. Except for a pull-up bar, there is no extra equipment needed.

Cindy

AMRAP (as many rounds as possible) in 20 minutes:

• 5 push-ups
• 10 air squats
• 15 sit-ups

Murph

For time wearing a weight vest:

• run 1 mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• run 1-mile run

Angie

For time: 

• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 air squats

Annie

For time:

• 50-40-30-20-10 double-unders (jump rope) and sit-ups.

Tabata Something Else

Eight rounds of 20 seconds of work and 10 seconds of rest for each of the following exercises:

• push-ups
•  sit-ups
•  air squats
• burpees

Chelsea 

EMOM (every minute on the minute) for 30 minutes:

• 5 pull-ups
• 10 push-ups
• 15 air squats

Harriot

8 rounds for reps in 4 minutes:

• 20 seconds of Mountain Climbers (2-count)
• 10-second sprint

Zachary Tellier

For time:

• 10 burpees
• 10 burpees
• 25 push-ups
• 10 burpees
• 25 push-ups
• 50 lunges
• 10 burpees
• 25 push-ups
• 50 lunges
• 100 sit-ups
• 10 burpees
• 25 push-ups
• 50 lunges
• 100 sit ups
• 150 air squats

The Longest Mile

4 rounds for time:

• 10 burpees
• 100 meter run
• 10 air squats
• 100 meter run
• 10 push-ups
• 100 meter run
• 10 sit-ups
• 100 meter run

Barbara 

Complete 5 rounds, resting 3:00 between each round: 

• 20 pull-ups 
• 30 pushups 
• 40 situps 
• 50 squats 

Griff 

• run 800 meters
• run 400 meters backward 
• run 800 m eters
• run 400 meters backward

Mary 

AMRAP in 20 minutes:

• 5 handstand push-ups 
• 10 pistols 
• 15 pull-ups

Nicole 

AMRAP in 20 minutes of: 

• run 400 meters
• max reps of pull-ups

Crouching Tiger 

For time:

• 50 squats 
• 25 push-ups 
• 50 pistols 
• 25 fingertip push-ups 
• 50 side lunges 
• 25 knuckle push-ups 
• 50 walking lunges 
• 25 diamond push-ups 

Playing with Pushups 

For time:

• run 100 meters
• 20 push-ups 
• 5 burpees 
• 15 clap push-ups 
• 5 burpees 
• 10 chest ­slap push-ups 
• 5 burpees 
• 5 fingertip push-ups 
• run 100 meters
• 15 push-ups 
• 5 burpees 
• 10 clap push-ups 
• 5 burpees 
• 10 chest ­slap push-ups 
• 5 burpees 
• 5 fingertip push-ups 
• run 100 meters
• 10 push-ups 
• 5 burpees 
• 10 clap push-ups 
• 5 burpees 
• 10 chest­ slap push-ups 
• 5 burpees 
• 5 fingertip push-ups 

Deck of Cards (Core Variation)

Shuffle a deck of cards. Face cards are 10. Aces are 11 and numbered cards are equal to the number on the card. Flip each card and do the movement and the number of reps specified. Cycle deck. 

• Hearts:­ burpees
• Diamonds: mountain climbers (4­ct)
• Spades: flutter kicks (4­ct)
• Clubs: situps
• Jokers: run 400 m

GI Jane 

For time:

• 100 burpee­ pull-ups 

Bodyweight Fran

For time:

• 21­,15,­9 reps of: burpees and pull-ups 

The Reckoning 

For time:

• run 1 mile 
• 100 body blasters (burpee­, pull-ups,­ knees­ toe elbows) 
• run 1 mile

The 500 Challenge 

For time:

• 500 pull-ups 
• 500 push-ups 
• 500 situps 
• 500 flutter kicks 
• 500 squats

Frenzy 1

10 rounds for time:

• max burpees 1:00 
• max pull ups 1:00 
• max tuck jumps 1:00 
• max jumping jacks 1:00 
• max distance running 2:00

A Frogman’s Christmas 

For time:

• 100 dead hang pull­-ups 
• 250 push-­ups 
• 500 sit­ups 
• run 3 miles

Rosa

5 rounds for time:

• 10 handstand push-ups
• 400 meter run

Marguerita

50 rounds for time:

• 1 burpee
• 1 push-up
• 1 jumping-jack
• 1 sit-up
• 1 handstand

Maupin

4 rounds for time:

• 800 meter run
• 49 push-ups
• 49 sit-ups
• 49 air squats

Painstorm XXIV

For time:

• 100 meter run
• 50 burpees
• 200 meter run
• 100 push-ups
• 300 meter run
• 150 lunges
• 400 meter run
• 200 air squats
• 300 meter run
• 150 lunges
• 200 meter run
• 100 push-ups
• 100 m run
• 50 burpees

Pukie Brewster

For time:

• 150 burpees

Loredo

6 rounds for time:

• 24 air squats
• 24 push-ups
• 24 walking lunges
• 400 meter run

Terry

For time:

• 1 mile run
• 100 push-ups
• 100-meter bear crawl
• 1 mile run
• 100-meter bear crawl
• 100 push-ups
• 1 mile run

Handstand Walk

For time:

• 280 ft handstand walk

Three Fathers

For time:

• 1,000 meter run
• 100 push-ups
• 200 sit-ups
• 300 air squats
• 1,000 meter run

Is CrossFit Right for You?

CrossFit is an excellent option for most people looking to improve their overall fitness. You may be wondering if it’s the right fitness program for you. Here are a few things to consider if you’re debating going all in on CrossFit.

Fitness Level: CrossFit is a high-intensity fitness mode that can be challenging if you’re starting from scratch. Classes move quickly. It can be overwhelming if you don’t have experience with some of the exercises. If you’re new, it can help to find a CrossFit gym that offers beginner classes geared toward new members. It can also help to watch some exercise demonstrations like the dozens we offer on the Outdoor Muscle YouTube Channel.

Fitness Goals: CrossFit is a great way to increase your general fitness level. You can gain strength, endurance, and muscle growth with CrossFit. But your gains in any one of those areas are likely to be less significant than focusing on one at a time. In the strength and conditioning world, focusing on a single goal for a pre-determined amount of time is called periodization. And it is the most common way to train athletes in most sports.

Health Status: CrossFit is far more demanding than the workouts most people do on their own. The high rep schemes and time crunch get your heart pumping in a way you are probably not used to. Speaking to your healthcare provider before starting CrossFit is vital to ensure you are healthy enough to participate.

Budget: I love at-home CrossFit workouts because they are free. CrossFit classes can be expensive. For those who love it, it is worth every penny. But it’s worth considering the price if you’re on a fixed budget.

Goals: Doing CrossFit should be based on your goals. Most CrossFit gyms will let you try a free workout to determine if a membership is right for you.

CrossFit FAQs

What is a typical CrossFit workout?

A CrossFit WOD includes a combination of exercises with a given number of repetitions completed as fast as possible. Those exercises may be organized in circuit-style workouts, AMRAPs (as many rounds as possible), EMOMs (Every Minute On the Minute, or “for time.”

Is CrossFit good for weight loss?

CrossFit can be an excellent contributor to your weight loss goals. Keep in mind exercise is only one piece of the puzzle when it comes to weight loss. Weight loss also involves eating a nutritious diet in a caloric deficit, getting enough sleep, and recovering between workouts.

Is CrossFit safe?

All resistance training comes with a degree of risk. CrossFit becomes unsafe when you don’t use proper form and technique, listen to your body, or recover properly.

How often should I do CrossFit?

Your workout frequency depends on your fitness level, goals, schedule, and the time your body needs to recover. A good rule of thumb is to start with 2-3 days a week. As your body adapts to the new stimulus, you can add in another day or two. Rest and recovery are essential for progress. So, it’s important not to overdo it.

What equipment do I need for CrossFit?

As this article illustrates, there are a ton of CrossFit workouts you can do without equipment. 

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