Bodyweight Crossfit Workouts To do at Home | Routines | Benefits


We understand if you are unable to attend the gym. But that doesn’t mean you should skip your workout entirely. Bodyweight Crossfit Workouts can be done at home to burn fat and build muscle.

Crossfit workouts are excellent for increasing overall strength and endurance. Bodyweight CrossFit workouts can be done anywhere and at any time. They are flexible, effective, and efficient.

What Is The CrossFit Workout ?

CrossFit workouts are typically made up of explosive exercises performed in a circuit format: With very little pause in between, one exercise is immediately followed by the next.

Crossfit activities are a safe, efficient, and natural approach to build strength, stamina, and power.

Bodyweight Crossfit Workouts routines include pullups, squats, burpees, situps, pushups, jumping, and running.

And Murph, Chelsea, Mary, and Cooper are some of the best examples of bodyweight CrossFit (WODs).

By doing this, CrossFit targets what it calls the major components of physical fitness: cardiorespiratory fitness, stamina, muscular strength and endurance, flexibility, power, speed, agility, balance, coordination, and accuracy.

List Of The Best Bodyweight Crossfit Workouts

Bodyweight Crossfit Home Exercises List :

  1. Burpee
  2. Squats
  3. Handstand push-ups
  4. Squats Thrust
  5. Push-ups
  6. Air squats
  7. Hand release push-ups
  8. Lunges
  9. Sit-ups
  10. V-ups
  11. Tuck ups
  12. Mountain Climbers
  13. Planks
  14. Russian Twist
  15. Butterfly Situps
  16. Plyo Lunges
  17. Frog Jumps
  18. Glutes Bridge
  19. Shoulder Tap
  20. High Knees

List of Crossfit Bodyweight Exercises For Outdoor Training :

  1. Running
  2. Sprinting
  3. Jumping rope
  4. Pullups
  5. Dips
  6. Box Jumps
  7. Ring Dips
  8. Muscles up
  9. Chin-ups
  10. Inverted Rows

Bodyweight Crossfit Workouts From Beginner To Intermediate Level

Now, you’ve bodyweight CrossFit exercises, it’s time to see how you can incorporate those workouts into different “Workout Of The Day” (WOD).

Here’s the 10 best bodyweight CrossFit WOD you can do to achieve athletic fitness..

#1 Bobby McGee

5 Minute AMRAP (As many rounds as possible)

  • 12 sit-ups
  • 10 air squats
  • 10 push-ups

This workout would be a good one to start with if you are a beginner.

#2 Upper Body Focus WOD

As many rounds as possible (AMRAP)

  • 5 Pullups
  • 10 Dips
  • 15 Pushups
  • 20 Situps

#3 Lower Body Focus WOD

As many rounds as possible (AMRAP)

  • 20 Squats
  • 10 Lunges (each side)
  • 10 Box Jumps
  • 15 Lateral Squats

#4 Short Intense Burst Cross Fit WOD

  • Air Squat – 10 reps
  • Burpees – 10 reps
  • 500m Run
  • 200m Sprints

#5 Full Body Bodyweight Workouts WOD

AMRAP with little to no rest between each workout

  • 10 Burpees
  • 10 Pullups
  • 12 Chinups
  • 10 Lunges
  • 10 Squat Thrust
  • 12 V ups

#6 Super Legs

5 Rounds for Time

  • 20 Air Squats
  • 20 Alternating Lunges
  • 10 Squat Jumps
  • 20 Alternating Split Squat Jumps

As the name implies, this workout will hammer your lower body, Be ready for some jelly legs after this one.

#7 Core Focus WOD

Chipper (you must finish the list of exercises)

  • Mountain – 15 seconds
  • Hanging Knees Raises – 10 reps
  • Russian Twist – 15 seconds
  • Sits up – 15 reps
  • Toe Touch Crunches – 10 reps
  • Leg Raises – 10 reps
  • Plank – 30 Seconds
  • V up – As many reps as possible

#8 Endurance Enhancing Crossfit Bodyweight WOD

Chipper (you must finish the list of exercises)

  • 10 Burpees
  • 20-seconds High Knees
  • Jumping Rope – 2 minutes
  • 500 Meters Run
  • 10 Pullups
  • 20 Squats
  • 10 Dips
  • 20 Pushups
  • 20 Crunches
  • 30-sec Plank
  • 10 Hanging Knee Raise
  • 10 Pullups

#9 Chelsea (WOD )

Pull-ups, push-ups, and squats are all part of the Chelsea Crossfit routine. It’s a CrossFit workout for overall strength and fitness at an intermediate level.

Chelsea workout breakout

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

One round of Chelsea was completed in one minute, which is known as “Every minute on the minute” (EMOM). So, if you’re an intermediate, aim for 15 minutes, and if you’re a beginner, aim for 20-30 minutes.

#10 Murph

The Murph is a four-part advanced bodyweight Crossfit workout that consists of four exercises. Starting with a one-mile run, 100 push-ups, 200 push-ups, 300 squats, and then another one-mile run. For armies, these workouts are required, and if you can’t finish them, nothing will be difficult for you. Murph is one of the toughest exercises you’ll ever complete. They’re not only beautiful, but they’re also useful.

  • One mile run (1600 meters)
  • 100 pull-ups
  • 200 push-ups
  • 300 Squats
  • 1-mile run

Read More : Dips Vs Push Ups Which One Is Better

Bodyweight Crossfit Workouts Benefits And Disadvantages

Crossfit Workouts Benefits

1. Increase your strength

Bodyweight Crossfit workouts require no equipment other than your own body weight. Pull-ups, squats, and other Crossfit routines build muscles and joint strength while also protecting you from injury.

2. Increase stamina

Crossfit is a high-intensity training programme that requires you to do workouts at your maximal heart rate while using just your bodyweight.

With a consistent workout, your stamina will improve, your VO2 max will rise, and you will be able to perform a variety of movements.

3. Burn more calories

Crossfit workouts that are high in intensity help you to lose weight by allowing your body to burn more calories. Sprinting, planks, burpees, jumping ropes, high knees, situps, and other bodyweight CrossFit exercises burn the most calories.

4. Adaptive and efficient

One of the most significant advantages of CrossFit workouts is that they can be done anywhere because they require little to no equipment. You can do it at any time of day or night; all you need is a good mood.

5. Improve balance

Start Bodyweight Crossfit workouts if you want to improve your balance, because CrossFit activities not only make you flexible but also enhance your balance. Body balance is beneficial to other workouts and minimises the risk of injuries caused by imbalances throughout the workout.

CrossFit Exercises Disadvantages

1. May take time in building muscles

CrossFit activities are often calorie burners that help you lose weight quickly, but they take a long time to build muscle. CrossFit workouts, on the other hand, are excellent for overall health and fitness.

2.Risk of Injuries

When compared to other workouts, CrossFit training has a higher risk of injury. Because it necessitates some techniques for exercising, and if you do not know the proper technique, you may increase your chances of injury.

Final Word

CrossFit is a type of high-intensity training that improves endurance, strength, musculature, VO2 max, and body fat percentages while also improving athletic fitness. It can be an effective form of exercise for people of all fitness levels who want to do a variety of activities.

If you have any health concerns, avoid CrossFit or consult a doctor or trainer before beginning CrossFit training.

If you perform the bodyweight Crossfit workout mentioned above, make sure to give your body a full rest at least twice a week.

And, because working out requires a healthy and balanced diet, try to eat items that are good for you.


How many days a week should you do CrossFit?

So, how many times a week should you do CrossFit? 5 days a week on average, with 2 days off for relaxation or active recovery. Unfortunately, most people come occasionally 2-3 times a week with little effect, while those who come regularly show significant improvement.

How long does a CrossFit workout last?

Though most CrossFit workouts tend to last only about 10 to 20 minutes (the really brutal ones are 40 minutes or more)

Does CrossFit build muscle size?

CrossFit is a strength and conditioning programme that aims to improve athletic performance. Fortunately, because of the routine’s versatility and efficiency, you can use it to increase muscle mass. Simply maintain a high calorie intake, focus on heavy lifting 3-4 times per week, and limit daily cardio to 15 minutes.

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