Get Fit at Home with These 15 CrossFit Workouts

Get Fit at Home with These 15 CrossFit Workouts

Looking to get fit and improve your overall health without leaving the comfort of your own home? Look no further than home CrossFit workouts. With little to no equipment needed, these workouts offer convenience and flexibility for even the busiest schedules. Incorporate functional exercises, bodyweight exercises, front squats, and dumbbells to enhance your routine.

Designed to improve functional movements and overall fitness, CrossFit workouts can be modified to fit any fitness level or ability. Incorporating bodyweight exercises, front squats, jump rope, and dumbbells into your routine can add variety and challenge to your workouts. Plus, skipping expensive gym memberships and equipment costs means you can save money while still achieving your fitness goals.

Ready to get started with in-home CrossFit workouts? Check out the best home CrossFit routines and programming for maximum results with bodyweight exercises, functional exercises, front squat, and jump rope.

Benefits of Home CrossFit Workouts for Fat Burning and Muscle Building

Home CrossFit workouts have gained popularity in recent years as an effective way to burn fat and build muscle. These functional exercises can be tailored to your fitness level and goals, allowing you to achieve optimal results from the comfort of your own home. Incorporating dumbbells and jump rope into your routine can add weight and intensity, further increasing the fat burning and muscle building benefits.

Efficient Way to Burn Fat and Build Muscle

Home CrossFit workouts are a highly efficient way to burn fat and build muscle. They typically involve high-intensity interval training (HIIT) exercises that target multiple muscle groups at once, using dumbbells as one of the goods. This type of workout is known for its ability to increase metabolism, which leads to increased fat burning even after the workout has ended. In just a few minutes, you can jump into a full-body workout that will leave you feeling energized and accomplished.

Tailored to Your Fitness Level and Goals

One of the biggest advantages of home CrossFit workouts is that they can be tailored to your fitness level and goals. Whether you are a beginner or an experienced athlete, there are countless exercises that can be modified based on your current level of fitness. This means that you can gradually increase the intensity of your workouts as you become stronger and more fit. You can use dumbbells to add resistance to your exercises, aim for the rx (prescribed) weight and reps to push yourself, time your workouts in minutes to track progress, and incorporate jump movements for cardio and explosive power.

Saves Time and Money

Looking for a workout tip? Consider trying crossfit training at home. With workout equipment alternatives available, you can save money and still get a great workout. In just a few minutes, you can perform your exercises without any interruptions. No need to worry about commuting back-and-forth from a gym or paying expensive membership fees.

Consistency is Key

Consistency is key for achieving your fitness goals. A helpful workout tip is to incorporate home workouts into your routine, especially during times when going to the gym is not possible. By doing functional exercises and crossfit training at home, you can gradually improve your strength, endurance, flexibility, balance, coordination, agility, speed, power, accuracy, stamina, and overall health.

Convenience of Doing CrossFit Workouts at Home Without Equipment

CrossFit workouts are a great way to get in shape and improve your overall fitness. However, not everyone has access to a gym or workout equipment. Fortunately, you can still enjoy the benefits of CrossFit by doing workouts at home without any equipment. If you have dumbbells at home, you can incorporate them into your routine for added resistance. For a full post on CrossFit workouts with dumbbells, check out our website. And don’t forget to include jump exercises to increase your heart rate and add intensity to your workout.

Workout Equipment Alternatives

One of the biggest advantages of doing CrossFit workouts at home is that you don’t need any special equipment, except for dumbbells. Instead, you can use everyday items like canned goods or water bottles as weights. You can also use your own body weight for exercises like push-ups, squats, and lunges. For a full post-workout stretch, make sure to include stretching exercises to prevent muscle soreness.

Time-Saving Workouts

Another advantage of home CrossFit workouts without equipment is that they can save you time. With no need to set up or put away dumbbells or any other equipment, you can jump right into your full post workout and finish it quickly. A 20-30 minute workout without equipment can be just as effective as a longer workout with equipment.

Effective Workouts Without Equipment

Many people believe that they need expensive gym memberships or fancy workout equipment to get in shape. However, this is simply not true. A well-designed bodyweight workout routine can be just as effective at building strength and improving fitness as using weights or machines. Plus, with home workouts, you can achieve your fitness goals without leaving the comfort of your own home.

No Excuses Needed

Not having access to workout equipment should never stop anyone from doing CrossFit workouts. There are plenty of resources available online that provide instructions on how to do different exercises without any equipment needed.

Barbara: A Full-Body Workout for Home

Barbara is a challenging full-body workout that can be done at home with minimal equipment. All you need is a pullup bar and a barbell, making it an excellent option for those who prefer to exercise in the comfort of their own homes.

What is Barbara?

Barbara is a CrossFit benchmark workout that consists of five rounds of 20 pullups, 30 pushups, 40 situps, and 50 air squats. The goal is to complete each round as quickly as possible with a three-minute rest between each round. The workout targets all major muscle groups in the body and is designed to improve your overall fitness and body composition for home workouts.

How to Do Barbara?

Before starting the home workout, make sure you warm up properly by doing some light cardio exercises or stretching. Once you’re ready to begin, follow these steps:

  1. Workout tip: Set up your equipment for home workouts. Place your pullup bar and barbell in an open space where you have enough room to move around.
  2. Home workouts tip: Start with the first round of 20 pullups followed by 30 pushups, 40 situps, and 50 air squats without stopping. This 20 minutes workout requires no equipment or time workout equipment.
  3. Workout tip: Rest for three minutes before starting the second round. Take advantage of this time to check your workout equipment and consider workout equipment alternatives.
  4. Workout tip: Repeat for five rounds. Complete all five rounds as quickly as possible while taking a three-minute rest between each one. If you’re short on time, workout equipment alternatives can be used instead of minutes workout equipment.
  5. Stretch after the workout: Once you’ve finished the last round, cool down by doing some stretches to prevent muscle soreness or injury.

Why Choose Barbara?

Workout tip: Barbara is an effective way to improve your overall fitness without needing to go to the gym or invest in expensive equipment. It’s also highly customizable depending on your fitness level – if you find it too difficult at first, try using lighter weights or doing bodyweight exercises instead of using a barbell.

Another advantage of Barbara is that it can be done in a relatively short amount of time, making it an excellent option for those who are short on time but still want to get a full-body workout.

Wellrounded: Effective CrossFit Workouts for Home

Wellrounded is the perfect solution for those who want to get a full-body workout at home without investing in expensive equipment. Their effective CrossFit workouts are designed to target all muscle groups and can be customized to fit individual fitness levels.

Minimal Equipment Required

One of the best things about Wellrounded’s CrossFit workouts is that they require minimal equipment. You don’t need a fully-equipped home gym or fancy machines to get an intense workout. All you need is a few basic pieces of equipment, such as dumbbells, resistance bands, and a jump rope.

Full-Body Workout

Another great thing about Wellrounded’s CrossFit workouts is that they target all muscle groups for a full-body workout. You won’t just be working your arms or legs; you’ll be working everything from your core to your glutes. This means that you’ll burn more calories and build more muscle in less time than with traditional workouts.

Customizable Workouts

Wellrounded’s CrossFit workouts can also be customized to fit individual fitness levels. Whether you’re a beginner or an experienced athlete, there’s a workout plan that will work for you. You can choose from different levels of intensity and modify exercises based on your own abilities.

Google E-A-T Concept

It’s important to consider the E-A-T concept (Expertise, Authoritativeness, Trustworthiness). Wellrounded checks all three boxes. The team behind Wellrounded consists of certified personal trainers and nutritionists who have years of experience in the health and fitness industry. For those looking for workout tips, Wellrounded offers a variety of effective exercises that can be done with or without time workout equipment. In just a few minutes workout equipment alternatives can be used to achieve a full-body workout.

Informal Tone

Wellrounded’s website has an informal tone that makes it easy for anyone to understand their approach to fitness. They use simple language and avoid jargon so that even beginners can feel confident trying out their workouts. The website is also full of helpful tips and tricks for staying motivated and achieving your fitness goals.

Rounds for Time: A Classic CrossFit Workout to Do at Home

Looking for a classic CrossFit workout that you can do at home? Look no further than “Rounds for Time.” This workout involves completing a set number of rounds and reps as quickly as possible. It’s a great way to build endurance, improve your cardiovascular health, and challenge yourself.

What is “Rounds for Time?”

“Rounds for Time” is a classic CrossFit workout that involves completing a set number of rounds and reps as quickly as possible. The exercises in the workout can vary, but typically include movements like jump rope, dips, and meter runs. The goal is to complete the prescribed number of rounds and reps in the shortest amount of time possible.

How Does it Work?

To perform “Rounds for Time,” choose an exercise or series of exercises that you want to perform. If you don’t have access to workout equipment alternatives, set a timer for 20 minutes or less (depending on your fitness level), then start performing the exercises. Complete as many rounds as possible within the time cap.

For example, you might choose to do 10 dips using parallel bars or workout equipment alternatives, 20 jump rope skips, and a 100-meter run. You would then repeat this sequence as many times as possible within 20 minutes. Your score would be the total number of rounds completed.

Why Should You Do It?

“Rounds for Time” is an excellent way to build endurance and improve your cardiovascular health. By challenging yourself to complete multiple rounds in a short amount of time, you’ll push yourself harder than you would with traditional steady-state cardio workouts.

“Rounds for Time” is highly customizable. You can choose any combination of exercises that you want to perform based on your fitness goals and equipment availability.

Tips for Success

If you’re new to “Rounds for Time,” start with just one exercise or movement pattern until you get comfortable with the format. Once you’re ready to add more exercises, consider using workout equipment or workout equipment alternatives to add variety to your routine. Start with just two or three exercises and gradually increase the number as your fitness level improves. Aim for a 30-45 minutes workout to maximize your results.

It’s also important to focus on proper form and technique when performing the exercises. Don’t sacrifice form for speed – this can lead to injury and won’t help you achieve your fitness goals. If you’re short on time, consider a 30 minutes workout equipment routine or try workout equipment alternatives.

Finally, make sure to warm up properly before starting the workout. A good warm-up will help prevent injury and prepare your body for the intense workout ahead.

female athlete warming up for a home workout
Photo by Cole Keister on Unsplash

Death by Burpees: A Challenging Home CrossFit Workout

Are you looking for a challenging home CrossFit workout that will push your limits and improve your cardiovascular fitness? Look no further than the “Death by Burpees” workout. This intense routine involves doing one burpee in the first minute, two in the second, three in the third, and so on until you can no longer complete the required number of burpees within the minute.

What is Death by Burpees?

Death by Burpees is a popular CrossFit workout that tests your endurance and mental toughness. The goal of this workout is to complete as many rounds of increasing burpee reps as possible before failing to complete all required burpees within a minute.

The structure of this workout is simple but effective. You start with one burpee in the first minute, then add one more burpee each subsequent minute until you can no longer keep up with the increasing number of reps per minute.

Why are Burpees Effective for Home CrossFit Workouts?

Burpees are an excellent full-body exercise that targets multiple muscle groups, making them an effective workout equipment alternative addition to any home CrossFit routine. They work your chest, shoulders, arms, quads, glutes, hamstrings, and core muscles all at once.

In addition to being a great strength-building exercise, burpees also provide an excellent cardiovascular challenge. By incorporating them into your home CrossFit workouts regularly, you’ll see improvements in both your strength and endurance over time.

How to Perform Death by Burpees

To perform Death by Burpees at home:

  1. Start with one burpee in the first minute.
  2. Rest until the start of the next minute.
  3. Complete two burpees in the second minute.
  4. Rest until the start of the next minute.
  5. Continue adding one additional burpee per minute until you can no longer complete all required reps within a minute. Looking for workout equipment alternatives?

It’s important to maintain proper form throughout the workout to avoid injury. Make sure you’re jumping explosively and landing softly, keeping your core engaged, and maintaining a straight back throughout each burpee.

Tips for Success

To get the most out of Death by Burpees:

  • Pace yourself early on with workout equipment alternatives. Don’t go all-out in the first few minutes or you’ll burn out quickly.
  • Focus on your breathing to help manage fatigue.
  • Stay mentally strong and push through the discomfort. Remember that this workout is designed to challenge you, so embrace the struggle and keep pushing yourself until failure.

Part Press Blast: A Favorite CrossFit Exercise to Do at Home

If you’re looking for a challenging and effective upper body workout that you can do at home, look no further than the Part Press Blast. This popular CrossFit exercise combines pushups and handstand pushups to work your chest, shoulders, triceps, and core. The goal is to complete as many reps as possible in a set amount of time for maximum results.

What is the Part Press Blast?

The Part Press Blast is a compound exercise that targets multiple muscle groups in your upper body. It’s named after the two movements that make up the exercise: the pushup and the handstand pushup. If you’re looking for workout equipment alternatives, this exercise can be done without any equipment.

To perform a Part Press Blast, start in a plank position on your workout equipment with your hands slightly wider than shoulder-width apart. Lower yourself down into a pushup until your chest touches the ground. Push back up to plank position and then kick up into a handstand against a wall or other stable surface using your workout equipment for support. Once you’re in the handstand position, lower yourself down into another pushup until your head touches the ground (or as close as you can get). Push back up to handstand position and repeat.

Why is it Effective?

The Part Press Blast is an effective exercise that can be done without any workout equipment. It works multiple muscle groups at once, including your chest, shoulders, triceps, and core. By combining two challenging movements – the pushup and the handstand pushup – you’ll be able to build strength and endurance quickly.

Because this exercise requires no equipment besides a wall or other stable surface for support during handstands, it’s perfect for doing at home or on-the-go.

How to Do It Properly

To get the most out of this exercise:

  1. Start by practicing each movement separately using workout equipment before attempting them together.
  2. Make sure you have proper form during both movements – keep your elbows close to your body during pushups and keep your core engaged during handstand pushups. Using the right workout equipment can also help you perform these exercises safely and effectively.
  3. Start with a manageable number of reps using workout equipment and work your way up over time.
  4. Time yourself using workout equipment to see how many reps you can complete in a set amount of time (such as one minute) and try to beat your previous record each time you use the equipment.

Mini “Murph”: A Tough, Shortened Version of a Classic CrossFit WOD

If you’re looking for a challenging and intense home workout, look no further than the mini “Murph”. This shortened version of the classic CrossFit WOD “Murph” is a great way to push yourself to your limits and get in an incredible workout without leaving your house.

What is Mini “Murph”?

Mini “Murph” is a modified version of the original Murph workout, which was named in honor of Navy Lieutenant Michael Murphy. The full Murph workout consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run. It’s a grueling test of strength and endurance that has become one of the most popular workouts in the CrossFit community.

The mini “Murph” workout is essentially half of the full Murph. It consists of a 0.5-mile run (or 800 meters), followed by 50 pull-ups, 100 push-ups, and 150 air squats, and then another 0.5-mile run to finish it off.

Why Try Mini “Murph”?

One of the main benefits of doing mini “Murph” at home is that it can be completed in under an hour. While the full Murph can take well over an hour to complete for even experienced athletes, mini “Murph” can be done in less time while still providing an incredibly challenging workout.

Since this workout requires minimal equipment (just a pull-up bar), it’s perfect for those who don’t have access to a gym or prefer working out at home.

Tips for Completing Mini “Murph”

To get through this tough workout successfully, here are some tips:

  1. Pace Yourself: Don’t try to rush through all the exercises using workout equipment as fast as possible. Instead, pace yourself and take breaks when needed to avoid burning out too quickly.
  2. Break Up the Reps: Don’t try to do all the pull-ups, push-ups, and air squats in one go. Instead, break them up into smaller sets with short rest periods in between. This is especially important when using workout equipment such as weights or resistance bands.
  3. Focus on Form: Proper form is essential for avoiding injury and getting the most out of each exercise with workout equipment. Make sure you’re using correct form for each movement with your workout equipment.
  4. Stay Hydrated: Make sure to drink plenty of water before, during, and after your workout to stay hydrated.
  5. Use Modifications if Needed: If you’re unable to do pull-ups or push-ups without workout equipment, don’t worry! There are many modifications you can use to make these exercises more accessible.

Wall Ball Shots and Squats: A Targeted Burner for Legs and Core

Wall ball shots and squats are two of the most effective exercises that can be done at home without any workout equipment to target the legs and core muscles. These exercises are perfect for athletes who want to improve their lower body strength, endurance, and overall fitness level.

Air Squats, Pistol Squats, and Lunges with a Medicine Ball

One of the best things about wall ball shots and squats is that they can be modified in many ways to suit different fitness levels and workout equipment. Athletes can perform air squats, pistol squats, or lunges with a medicine ball or other workout equipment to target different muscle groups in the legs. The key is to maintain proper form throughout the exercise to avoid injury.

Adding Weight for Increased Burn

To increase the burn during wall ball shots and squats, athletes can use workout equipment such as a weighted vest or water bottles to add resistance to the targeted muscles.

Incorporating Plank Position for Upper Body and Core Work

In addition to targeting the legs and core muscles, wall ball shots and squats using workout equipment can also incorporate upper body work by adding plank position into the routine. By holding a plank position while performing wall ball shots or squats with workout equipment, athletes engage their core muscles even more while also working their arms, shoulders, chest, and back.

Sit Lower During Squat for Maximum Leg Muscle Engagement

To get maximum engagement from leg muscles during squatting movements like wall balls or air squats, it’s important to use workout equipment and sit lower than you might think. When using workout equipment and sitting lower, you’ll engage your quads more effectively which will lead to better results over time.

SYLB (Support Your Local Box) Workout: A Community-Focused Home CrossFit WOD

If you’re looking for a community-focused home CrossFit workout that supports local boxes, look no further than the SYLB (Support Your Local Box) Workout. This WOD is designed to help keep your favorite CrossFit box afloat during these challenging times while also giving you an intense and effective workout.

The Three-Part Rep Scheme

The SYLB Workout consists of three parts, each with its own unique rep scheme and time cap. Here’s what you can expect:

Part 1: 10 Rounds of 8 Burpees and 25 Air Squats

The first part of the workout involves completing ten rounds of eight burpees and 25 air squats. While this may seem like a lot, the relatively low number of reps per round means that you can push yourself to go all out on each set without burning out too quickly.

Part 2: 3 Rounds of Max Reps Dumbbell Snatches and Rest

The second part of the workout is where things really start to heat up. You’ll complete three rounds of one minute max reps dumbbell snatches, followed by one minute of rest. This high-intensity interval training (HIIT) format allows you to push yourself to your limits while still getting enough rest in between sets to recover.

Part 3: AMRAP in 5 Minutes – Push-Ups, Sit-Ups, Double-Unders

The final part of the workout is an AMRAP (as many rounds as possible) in five minutes. You’ll complete ten push-ups, twenty sit-ups, and thirty double-unders as many times as possible within the time limit. This fast-paced circuit will challenge your endurance and test your mental toughness as you push through the burn.

Why Support Your Local Box?

So why should you consider doing the SYLB Workout or supporting your local CrossFit box in general? For starters, many small businesses are struggling right now due to the COVID-19 pandemic. By purchasing a workout like this one from your favorite box, you can help them stay afloat during these challenging times.

But beyond that, supporting your local box is also a great way to connect with other members of your community who share your passion for fitness. CrossFit is all about building a strong community and pushing each other to be our best selves, and by supporting your local box, you’re helping to keep that sense of community alive.

Crossfit Open Workout: A Competitive Challenge to Do at Home

Crossfit is a high-intensity workout program that has been gaining popularity over the years. One of the highlights of the Crossfit community is the annual Crossfit Games, where athletes from all over the world compete in various challenges to be crowned as the fittest on earth. However, not everyone can participate in this event due to different reasons such as location and skill level. Luckily, there’s a way for anyone to experience what it feels like to compete in the Crossfit Games right at home through the Crossfit Open Workout.

What is Crossfit Open Workout?

The Crossfit Open Workout is a series of workouts that anyone can do at home or at their local gym. It consists of five workouts spread across five weeks, with one workout released each week. The workouts are designed to test different skills and abilities, including strength, endurance, agility, and speed.

Elements included in Crossfit Open Workout

One of the elements included in Crossfit Open Workout is front squats. This exercise targets your lower body muscles such as quads, hamstrings, and glutes while also improving your core stability and upper body strength. Another element included in this workout is reps or repetitions. This refers to how many times you perform a particular exercise within a specific time frame.

Finally, VO2 max or maximal oxygen uptake is another element tested during these workouts. VO2 max measures how much oxygen your body can use during exercise and indicates your cardiovascular fitness level.

How do athletes use Crossfit Open Workout?

Crossfit Games athletes use Crossfit Open Workouts as a way to measure their progress and performance throughout the year leading up to the games. They compete against other athletes worldwide by submitting their scores online after completing each workout.

But even if you’re not an athlete training for the games, doing these workouts at home can still be beneficial for your fitness journey. It’s a great way to push yourself out of your comfort zone and challenge your body in new ways.

Core and Leg Blasters: Targeted Workouts for Strength Building at Home

If you’re looking to build strength in your core and lower body, then core and leg blasters are the perfect targeted workouts for you. These exercises can be done at home with little to no equipment, making them a convenient option for those who don’t have access to a gym.

What are Core Blasters?

Core blasters focus on strengthening your core muscles, which include your abs, obliques, and lower back. These exercises help improve your posture, stability, and overall strength. Here are some examples of core blaster exercises:

  1. Planks – This exercise involves holding a position similar to a push-up but with your elbows on the ground instead of your hands.
  2. Sit-ups – This classic exercise targets your abs and helps strengthen them over time.
  3. Russian twists – This exercise involves sitting on the ground with your knees bent and feet flat on the floor while twisting side-to-side with a medicine ball or weight.
  4. Bicycle crunches – This exercise involves lying on your back with your hands behind your head while bringing one elbow to touch the opposite knee in a cycling motion.

What are Leg Blasters?

Leg blasters focus on strengthening the muscles in your legs, including your quads, hamstrings, glutes, calves, and hip flexors. These exercises help improve mobility and balance while also building muscle mass. Here are some examples of leg blaster exercises:

  1. Squats – This exercise involves standing with feet shoulder-width apart while bending at the knees as if sitting down in an invisible chair.
  2. Lunges – This exercise involves stepping forward with one foot while bending both knees until they form 90-degree angles.
  3. Calf raises – This exercise involves standing on tiptoes while lifting heels off the ground repeatedly.
  4. Jump squats – This is an advanced exercise that involves jumping explosively from a squat position and landing back in the same position.

Get Fit with These Effective and Convenient Home CrossFit Workouts

Looking to get fit without leaving your house? Look no further than home CrossFit workouts. Not only are they convenient, but they also offer a range of benefits for fat burning and muscle building.

One of the biggest advantages of home CrossFit workouts is that you can do them without any equipment. This means you don’t have to invest in expensive gym equipment or even leave your house. You can easily perform exercises like Barbara, Wellrounded, Rounds for Time, Death by Burpees, Part Press Blast, Mini “Murph”, Wall Ball Shots and Squats, SYLB Workout, Core and Leg Blasters and many more at home.

These workouts are designed to target specific areas of your body such as legs, core, arms and chest. For example, Wall Ball Shots and Squats is a targeted burner for legs and core while Core and Leg Blasters focuses on strength building at home.

If you’re looking for a community-focused workout that supports local boxes then SYLB Workout is perfect for you. And if you’re feeling competitive then why not try the Crossfit Open Workout?

In conclusion, home CrossFit workouts offer an effective way to get fit without leaving your house. Whether you want to burn fat or build muscle there’s a workout out there for everyone. So what are you waiting for? Start doing these convenient yet effective workouts today!

Dave Carter

Dave serves as the head writer and chief content curator for, the premier destination for CrossFit enthusiasts seeking to enhance their fitness journeys.