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!
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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!
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!
