Crossfit Workouts

3 Intense Equipment-Free Crossfit Workouts at Home

Tehrene Firman

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When you think of CrossFit workouts, you probably envision sweaty gym-goers flipping 200-pound tractor tires across a room. And while, yes, that’s occassionally accurate, CrossFit truly is for everyone. Even those who prefer working up a sweat in their living room over signing up for a gym membership.

If you’ve been debating on whether or not you want to try CrossFit for yourself, you can get the full-body benefits right at home. Here’s everything you should know about the popular workout—and how to get started.

What exactly is a CrossFit workout, anyway?

You know CrossFit workouts are intense. But what actually do they entail? CrossFit workouts consist of numerous different functional movements that are executed at high-intensity. All of these movements are similar to the movements you use in your everyday life without even thinking about it, like squats, for instance.

Despite its hard-as-nails reputation, CrossFit is also known as something anyone can do because the workouts are so easy to modify. You can change up the different weights you use, switch up the movements, and slow things down, depending on the level you’re at. This makes it way less intimidating for beginners who want to dip their toes in. Then as you get stronger, you can make them more challenging.

With a wide range of intensity levels and exercise options, you’ll never get bored and will always have a workout that leaves you breathless, no matter whether you’re a beginner or a total CrossFit pro.

The benefits of doing CrossFit workouts

According to Meg Takacs, Performix house trainer and founder and creator of the #RunWithMeg app, CrossFit is great for three particular reasons. “It’s functional/fundamental movement applicable to daily life, has both aerobic and anaerobic benefits (cardio and strength), and has a big post-workout caloric burn,” she says. And even though CrossFit workouts are often short and quick, they can provide more benefits than lengthier sweat sessions.

“They engage more muscles and produce a higher strain than isolated—or static exercises—do,” she says. “When you perform quick or heavy movements, it creates micro tears in your muscle tissue. After you workout, your body begins to repair that tissue, and in turn, builds new lean muscle.”

Do you need equipment to do CrossFit workouts?

While CrossFit workouts are done with a wide range of equipment—from kettlebells and dumbbells to pylo boxes and sleds—you can also do CrossFit workouts right at home without having to drain your bank account on a home gym. “The variance is so high in the movements that you can still do a significant number of the workouts without equipment,” says Maillard Howell, co-owner of Dean CrossFit and founder of The Beta Way. “You can still work on mobility, strength, conditioning, flexibility, speed, power, and more only using bodyweight and plyometric movements.”

To get in a great workout at home, try out the trainer-approved workout options below. You’ll work up a CrossFit class-level sweat without ever leaving your living room. And just remember: You can always adjust the workouts as needed, either cutting down the time, intensity level, or modifying the exercises.

CrossFit workouts you can do at home

Workout 1: 20-minute EMOM (every minute on the minute)

Why Meg loves it: “This type of workout maximizes the efficiency of both your aerobic and anaerobic energy systems.”

  • Minute 1: high knees
  • Minute 2: air squats
  • Minute 3: hand release push-ups
  • Minute 4: heel touches
  • Complete five rounds

Workout 2: 20-Minute AMRAP (as many rounds as possible in 20 minutes)

Why Meg loves it: “It helps you to gain lean muscle, increases your resting metabolism, and strengthens lower body, upper body, and core. It’s the perfect at-home workout.”

  • 1 bounding jump into backward high knees (5 reps)
  • 5 single leg sit-ups per leg
  • 8 push-ups
  • 20 squat walks
  • 10 Turkish sit-ups on each side
  • Complete as many rounds as possible in 20 minutes

Workout 3: Ascending/descending ladder

Why Maillard loves it: “This workout will take a while, but it works up an incredible sweat. It’s one of those workouts where you’ll have to push yourself past the wall. We need workouts like this at least once a week.”

  • 5 burpees, 5 sit-ups
  • 10 burpees, 10 sit-ups
  • 15 burpees, 15 sit-ups
  • 20 burpees, 20 sit-ups
  • 25 burpees, 25 sit-ups
  • 20 burpees, 20 sit-ups
  • 15 burpees, 15 sit-ups
  • 10 burpees, 10 sit-ups
  • 5 burpees, 5 sit-ups

If you want to work on your burpee form, watch this video:

After you complete your CrossFit workouts at home, you’ll be feeling it throughout your entire body. And a little head’s up: You might want to grab your trusty foam roller or Theragun, because there’s a strong chance you’re going to be sore.

How do you think you’d perform in the CrossFit games? Check out the workouts for yourself. Then meet the CrossFit gym that wants to help create a fitness community for people in wheelchairs.

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