Top 60 CrossFit Bodyweight Workouts You Can do at Home
If you're looking for an effective workout that can be done right in your own home, look no further than CrossFit bodyweight workouts!
They are incredibly versatile. They can help you improve strength, agility, coordination, and endurance all at once.
You don't need any special equipment or a gym membership to do these exercises, just some determination and drive.
CrossFit bodyweight exercises are great for everyone. But for women, they are especially beneficial.
This is because the compound movements used in CrossFit target large muscle groups. These movements help boost the metabolism, aiding with weight loss. They also help sculpt your body and define those muscles!
This blog post will review some of my favorite CrossFit bodyweight exercises. We will also look at tips on maximizing their potential so you can get the most out of your home workout!
So if you want to kickstart your fitness journey today – keep reading!
Table of Contents
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What is a Bodyweight CrossFit Workout?
A bodyweight CrossFit workout is one of the best ways to get your heart rate up and push your limits. You may hear these workouts referred to as a workout of the day or “WOD”.
It involves using your own bodyweight as resistance in combination with simple and effective movements such as squats, push-ups, burpees, and lunges.
This type of workout can be done anywhere and requires no equipment - making it the perfect choice for busy schedules and travelers.
Bodyweight CrossFit workouts are tailored to all fitness levels. They focus on building strength, endurance, and agility for improved overall fitness.
Bodyweight CrossFit workouts are a good workout to get your heart pumping. Exercises like push-ups, pull-ups, dips, chin-ups, squats, and lunges focus on strengthening your upper body while working your core and lower body.
Mountain climbers, burpees, and plank holds work your core and improve grip strength.
CrossFit bodyweight workouts use functional movements, which focus on replicating everyday activities. This helps to build general fitness and strength that can be applied in many different situations.
Functional movements also help to improve balance, agility, and coordination so you can confidently perform any task.
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Advantages of Bodyweight CrossFit Workouts
A bodyweight CrossFit workout is an efficient and effective way to get fit. It provides various benefits that make it an optimal choice for anyone looking to stay active and build strength.
Here are some of the advantages of a bodyweight CrossFit workout:
Minimal equipment required
A bodyweight CrossFit workout requires minimal additional equipment, making it easy to do almost anywhere.
You can opt to do some workouts that would require equipment such as a jump rope, pull-up bar, CrossFit box, or medicine ball.
These workouts work well if you have a small space or frequently travel.
No need to go to a CrossFit gym
With bodyweight CrossFit workouts, you don't need to worry about going to a gym and paying for memberships or equipment. All you need is your body weight and the motivation to get started!
Customizable intensity
Every exercise can be modified and tailored to your fitness level, allowing you to challenge yourself at your own pace.
Full-body Workout
CrossFit bodyweight workouts engage all muscle groups in a balanced manner. This ensures that your arms, legs, core, and back get a full-body workout.
Improved endurance and agility
Performing movements such as burpees and jumping lunges can help you improve your strength, cardiovascular endurance, and agility.
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Disadvantages of Bodyweight CrossFit Workouts
While bodyweight CrossFit workouts have many advantages, they have some drawbacks.
Here are some of the disadvantages of a bodyweight CrossFit workout:
Limited weight resistance
Since all the resistance comes from your body weight, you won't be able to progress beyond a certain point with these exercises.
Lack of community
While CrossFit typically has a strong sense of community, that aspect may be lost when you're doing the workouts at home.
This can affect your motivation in the long run if you rely on the energy of a group workout to help keep you motivated.
It can be challenging to perfect
Perfecting CrossFit bodyweight workouts can be challenging without an instructor, as they require proper form and technique to ensure maximum benefit.
But, there are many free resources available online that provide tutorials and guidance on performing the exercises correctly.
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60 Bodyweight CrossFit WorkoutS
Before lacing up those sneakers, remember it's important to check with a healthcare provider first - especially if you have certain medical conditions. That way, you can make sure the exercise program is safe and tailored just for you!
Also, feel free to modify any of the workouts as needed.
Without further ado, here is a list of exercises to get you started on your fitness journey!
Hero WOD (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
Cindy Benchmark WOD:
Complete as many rounds as possible in 20 minutes:
5 pull-ups
10 push-ups
15 squats
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
For Time:
Run 5k or cycle for 45 minutes
AMRAP in 15 minutes (as many reps of each exercise as possible in 15 minutes):
20 burpees
30 air squats
10 push-ups
EMOM 15 minutes (every minute on the minute for 15 minutes, do the exercises below):
8 push-ups
10 lunges (5 on each side)
12 Russian twists (6 on each side)
10 Rounds for time:
5 Air Squats
5 Sit-Ups
5 Push-Ups
5 Rounds For Time:
50 mountain climbers
40 sit-ups
30 burpees
For Time:
200 Air Squats
5 rounds for time:
20 walking lunges
40 jumping jacks
10 minute AMRAP (as many reps of each exercise as possible in 10 minutes):
10 burpees
15 sit-ups
20 squats
EMOM in 12 minutes (every minute on the minute for 12 minutes, do the exercises below):
8 push-ups (or 4 handstand push ups for more of a challenge!)
10 pistol squats (5 on each side)
15 mountain climbers
Travel WOD (for time):
25 burpees
75 reverse crunches
100 sit-ups
Angie:
100 Pull-ups
100 Air Squats
100 Sit-ups
100 Push-ups
For Time:
150 high knees
120 forward jumps
90 mountain climbers
EMOM in 12 minutes (every minute on the minute for 12 minutes, do the exercises below):
8 Bulgarian split squats
6 wide grip push-ups (or 3 handstand push-ups for more of a challenge!)
4 bridge holds (hold for 30 seconds)
Chipper:
60-second plank hold
50 glute bridges
40 tuck jumps
30 tricep dips
AMRAP in 8 minutes (as many reps of each exercise as possible in 8 minutes):
8 lateral jumps per side
16 V sits-ups
32 bicycle crunches
For Time:
200 jumping jacks
5 Rounds For Time:
20 reverse lunges
40 mountain climbers
AMRAP in 10 minutes:
10 burpee pull-ups
15 tuck jumps
20 lateral jumps
EMOM in 12 minutes:
8 hollow rocks
10 crab kicks
15 scissor kicks
For time:
25 burpees
50 alternating leg jumps
75 spiderman push-ups
100 skaters
4 Rounds for Time:
50 Air Squats
50 Glute Bridges
For Time:
150 high knees
120 Russian twists
90 mountain climbers
60 single-leg glute bridges (30 on each side)
EMOM in 12 minutes (every minute on the minute for 12 minutes, do the exercises below):
8 jumping jacks
6 jump squats
4 V sit-ups
10 Rounds for Time:
10 Jumping Jacks
10 Burpees
10 Bicycle Crunches
10 Squat Jumps
5 Rounds for Time:
10 Split Squats
10 Plank Jacks
10 Alternating Lunges
10 Rounds for Time:
10 Lunge Walks
10 Single Leg Glute Bridges (5 on each side)
10 Planks (hold for 30 seconds each)
10 Tricep Dips
10 Rounds for Time:
10 Step Ups
10 Tricep Dips
10 Mountain Climbers
10 Shoulder Taps
5 Rounds for Time:
10 Skater Jumps
10 Push-Ups
10 Reverse Crunches
10 Rounds for Time:
10 Lunges (5 each side)
10 Plank Jacks
10 Mountain Climbers
10 Burpees
5 Rounds for Time:
10 Jump Squats
10 Shoulder Taps (5 on each side)
10 Leg Lifts
10 Push-Ups
10 Rounds for Time:
10 Mountain Climbers
10 Glute Bridges
10 Sit-Ups
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10 Rounds for Time:
10 Front Kicks (5 on each side)
10 Reverse Lunges (5 on each side)
10 Inchworms
10 High Knees (5 on each side)
10 Rounds for Time:
10 Spider Crawls (5 each way)
10 Bicycle Crunches
20 Jumping Jacks
5 Rounds for Time:
10 Heel Touches (5 each leg)
15 Tricep Dips
15 Windshield Wipers
15 Star Jumps
10 Rounds Interval Training:
30 Seconds Mountain Climbers
30 Seconds of Squats
30 Seconds of Alternating Toe Touches
30 Seconds of Push Ups
AMRAP in 12 Minutes (as many reps of each exercise as possible in 12 minutes):
12 Reverse Lunge to Front kick (6 on each side)
15 Plank jacks
20 Air squats
For time:
21 Russian Twists
15 Push Ups
9 V Sit Ups
9 Full Sit Ups
10 Rounds for Time:
10 Lunges (5 each side)
10 Plank Jacks
10 Mountain Climbers
10 Burpees
5 Rounds for Time:
10 Jump Squats
10 Shoulder Taps (5 on each side)
10 Leg Lifts
10 Push-Ups
10 Rounds for Time:
10 Glute Bridges
10 Sit-Ups
10 Push-Ups
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5 Rounds for Time:
10 Push-Ups
10 Plank Jacks
10 Air Squats
10 High Knees
10 Rounds for Time:
10 Spider Crawls (5 each way)
10 Bicycle Crunches
20 Jumping Jacks
10 Rounds for Time:
10 High Knees
15 Squats
15 Windshield Wipers
15 Push-ups
5 Rounds Interval Training:
30 Second Plank
30 Seconds of Air Squats
30 Seconds of High Knees
30 Seconds of Push Ups
AMRAP in 15 Minutes (as many reps of each exercise as possible in 15 minutes):
10 Alternating Reverse Lunge to Front kick (5 on each side)
15 Plank jacks
20 Air squats
10 Rounds for Time:
25 Sit-ups
10 Burpees
10 Push-up
Plank (30 seconds)
10 Rounds for Time:
800 Meter run with 60 Seconds of Rest
10 Rounds for Time:
200 Meter Shuttle Run with 30 Seconds of Rest
10 rounds for Time:
400 Meter Sprint with 45 Seconds of Rest
10 Rounds for Time:
100 Meter Jog with 20 Seconds of Rest
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10 Rounds for Time:
40 Yard Dash with 75 Seconds of Rest
10 Rounds for Time:
1 Mile Run
75 seconds rest/walk intervals
10 Rounds for Time:
500-meter run
4 minutes rest/walk intervals
5 Rounds for time:
800-meter run
2 minutes rest/jogging intervals
5 Rounds For time:
1600 meter run
6 Minutes walking pace interval
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5 Rounds for Time:
10 Lunges
10 Sit-Ups
10 Jumping Jacks
10 Rounds for Time:
10 Squats
10 Burpees
10 Glute Bridges
10 Plank Jacks
Bicycling WOD (this can be done with an indoor bike as well!):
Warm up by jogging for 5 minutes
Cycle 50 meters as fast as you can
Immediately do 40 push-ups
Cycle for 15 minutes at a medium to high intensity
Take 30 seconds to rest before repeating the circuit 3 times
AMRAP in 15 Minutes (as many reps of each exercise as possible in 15 minutes):
30 Pushups
40 Sit-ups
50 Squats
For Time:
Run 1 mile
50 pushups
50 squats
Run 1 mile
Tips for Getting Great Results
Committing to a regular workout routine can seem overwhelming. Here are some tips to get the most out of your workouts and achieve results:
✔ Make sure to manage stress levels through deep breathing or other relaxation techniques.
✔ Aim for 7-8 hours of sleep each night. A fitness watch is a great investment because it can help you track your sleep, stress and activity level!
✔ Eat whole, unprocessed foods like fruits, vegetables, legumes, and whole grains.
✔ Include 150 minutes of cardio in your routine each week.
✔ Incorporate strength training 2 - 3 days a week using compound exercises.
✔ Take rest days when needed to ensure adequate recovery.
✔ Incorporate yoga or stretching into your weekly regimen for increased flexibility.
✔ Stay hydrated throughout the day. Try carrying around a big water bottle, so you can ensure you always have water when you need it!
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Conclusion
These bodyweight CrossFit exercises are great workouts to get an effective and efficient workout in the comfort of your own home.
Combining exercises into rounds and sets allows you to target many muscle groups with one workout.
This can help you maximize your results while keeping your motivation high as the workout progresses.
Make sure to grab your FREE habit tracker download to help you start and keep track of healthy habits. With the right tools, you can stay motivated and make your health journey much easier!
