Whether you simply don’t have time to make it to your box/gym, don’t feel like forking over the cash or don’t have a box in your area you can still get a Crossfit workout in at home. That is until you get the home gym of your dreams. We have broken them down from beginner to advanced. All you need is 10 minutes give or take to get in an awesome workout in the comfort of your own home whenever you want. Chin up bar may be required for some workouts.
In order from easiest to hardest (Approximately)
1) 5 Minute AMRAP (as many reps/rounds as possible in 5 minutes) 10 air squats, 10 push-ups, 10 sit-ups
2) 21-15-9 of air squats and push-ups (21 reps of each then 15 reps of each then 9 of each)
3) 50 Burpees for time
4) Run a half-mile, 20 burpees – 3 rounds
5) 20 burpees, 20 push-ups, 20 sit-ups, 20 squats for 4 rounds
6) 12 Burpees, followed by 12 pull-ups x 10 rounds.
7) Complete 5 box jumps, followed by 10 pull-ups, and 15 knees to elbows as many times as you can in 20 minutes.
Related: The 20 Most Brutal CrossFit WODs That Will Crush You
8) Run 1 mile with 5 burpees EMOM (5 Burpees every minute on the minute)
9) 4 rounds as fast as possible – 400M sprint then 50 squats
10) 3 Rounds for Time – 800-meter run, 2-minute plank hold, 25 mountain climbers
11) 20 minutes – AMRAP 5 Pushups, 10 Situps, 15 Squats
12) 100 Push-ups, 100 Sit-ups, 100 Squats
13) 20 minutes AMRAP 5 Handstand push-ups, 10 Pistols (single-leg squats)
14) 50 Sit-Ups – 50 Double-Unders – 50 Sit-Ups – 50 Walking Lunges – 50 Burpees – 50 Sit-Ups
15) 50 Burpee Pull-ups for time
16) 21-15-9 Lunges (each leg) Handstand Push-ups
17) Poor Man’s Seven: 7 Handstand push-ups, 7 squats, 7 pull-ups, 7 burpees, 7 push-ups, 7 sit-ups, 7 knees to elbows – 7 Rounds for time
18) Angie For time: (complete in order) 100 pullups, 100 push-ups, 100 sit-ups, 100 squats
19) Basic Bitch Booty Blaster: AMRAP in 15 minutes – 20 frog pumps, 20 single-leg glute bridges, 20 air squats, 20 lunges
20) Travel WOD: AMRAP in 20 minutes – 20 lunges, 20 squat jumps, 40 plank shoulder Taps, 1-mile Run, 150 Air Squats, 1-mile Run
21) Homework: 20-minute AMRAP – 75 mountain climbers, 50 jumping lunges, 25 v-ups, 50 jump squats. 75 plank jacks
22) Three Fathers: For time – 1,000 meter Run, 100 push-ups, 200 Sit-Ups, 300 Air Squats, 1,000 meter Run
23) 4 Rounds for Time: 10 Burpees, 100-meter run, 10 air squats, 100-meter run, 10 push-ups, 100-meter run, 10 st-ups, 100-meter run.
24) Maupin: 4 rounds for time, 800-meter run, 49 push-ups, 49 sit-ups, 49 air squats
25) AMRAP in 15 minutes – 5 burpees, 10 push-ups, 15 air squats, 6-meter bear crawl
26) Shawn: For time – Run 5 miles, After each 5-minute run interval: 50 air squats, 50 push-ups
27) Loredo: 6 Rounds for time – 24 air squats, 24 push-ups, 24 walking lunges, 400-meter run
28) Barbara 5 Rounds, rest 3:00 between each round: 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats
29) Chelsea On the minute, every minute for 30 minutes: 5 pull-ups, 10 push-ups, 15 squats
30) Murph For time: 1 mile Run, 100 pull-ups, 200 push-ups, 300 Squats 1 mile run
There you have it, 30 good workouts you can do without even leaving home. Enjoy!
This post was made by the staff of TheAthleticBuild.com, home of the athletic body. Please follow us on social media at the links below.
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