Save time and get fit with these fast-paced CrossFit workouts you can do at home!
9 At Home CrossFit Workouts to Keep You in Shape
These workouts are for those who don’t have the luxury of regular gym visits. The routines are typically short with several exercise variations, so every second will count and proper execution is of utmost importance.
Exercise 1: 10 Rounds of 20
This CrossFit at home training is a combination of exercises that will burn your legs and tighten your core. Do 10 rounds of 20 situps, 20 mountain climbers, 20 lunges, and 20 air squats. That’s a grueling workout to substitute your core and leg sessions.
Exercise 2: 5 Rounds of Bodyweight WOD
Mixing it up is what CrossFit training is all about. This CrossFit WOD is not just for strength but for conditioning as well. Do 5 rounds of 15 v-ups, 10 push-ups, and 20 jumping air squats. Push it to 6 rounds if you still have enough wind for another set.
Exercise 3: Ten to One
This workout involves two types of exercises. Try not to get more than 30 seconds of rest between rounds. Start with 10 burpee reps and 1 pull-up for the first round, then 9 burpees and 2 pullups in the next. The number of burpee reps will decrease and pull-ups will increase with every succeeding round until you get to 1 burpee and 10 pull-ups.
Exercise 4: 16-Minute AMRAP
If you need to work on both upper body muscles and legs, this CrossFit training will help you achieve your goal for the day. In 16 minutes, do as many rounds of 10 burpees, 20 situps, 10 pull-ups, and 20 lunges as you can. Maximize each round by allowing less rest in between.
Exercise 5: EMOM of 20 Minutes
This workout program consists of 15 situps, 10 pull-ups, 15 push-ups, and 20 lunges. You have one minute to complete each of them so you can rest for the remaining seconds before moving on to the next exercise. Finish this every-minute-on-the-minute (EMOM) pattern in five rounds for a total of 20 minutes.
Exercise 6: 16-Minute AMRAP (All Upper Body)
Perform these upper body workouts for as many rounds as possible in a period of 16 minutes. One round equals 8 push-ups, 16 pull-ups, 8 burpees, and 16 hanging knee tucks or situps. The routine will work some of your leg muscles but ultimately targets your chest, shoulders, core, and upper back. It’s a killer CrossFit workout to achieve a lean and fit upper body physique.
Exercise 7: High-Intensity Bodyweight Exercise Routine
This routine emulates a great aerobic workout regimen. Complete eight rounds of 10 push-ups, 10 air squats, 10 burpees, and 10 more air squats in each round. Make it a point to allow only as little rest as possible before proceeding to the next round.
Exercise 8: 7-Minute AMRAP
There are only three types of exercises in this set. Perform 10 reps each of mountain climbers, lunges, and push-ups in a round. Do as many rounds as possible in 7 minutes, so you need to be fast and allow only a few seconds of rest to maximize the workout program.
Exercise 9: 20-Minute Full-Throttle AMRAP
You have 20 minutes to finish this routine, but the exercises in each round can be difficult to complete in a short period. Perform 15 push-ups, 20 jumping air squats, and 9 burpee pull-ups in a single round. Repeat as many rounds as possible for a rewarding 20-minute at home workout.
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Most of these workouts require an above average fitness level, but they’re still recommended for those who have to skip the gym and want a good workout routine to do at home. The combination of exercises won’t just target specific muscles groups, but also makes for a great cardio workout too. Expect these CrossFit routines to be challenging yet rewarding in the long run.
Do you know more CrossFit workouts to add to this list? Tell us about them or share your thoughts in the comments section below!