crossfit workouts at home

In today’s fast-paced world, finding time to hit the gym can be a challenge. However, that doesn’t mean you have to compromise on your fitness goals. CrossFit, a high-intensity functional training program, has gained immense popularity for its ability to deliver remarkable results. The good news is that you can enjoy the benefits of CrossFit workouts without leaving the comfort of your own home. In this article, we present you with 20 CrossFit workouts specifically designed for home settings. Whether you’re a beginner or an experienced athlete, these workouts will help you stay fit and strong, all from the convenience of your living room.

1. Tabata Squats:

A Tabata workout consists of eight rounds of 20 seconds of intense exercise followed by 10 seconds of rest. Squats are a fundamental movement in CrossFit, targeting your lower body muscles.

2. Burpees:

An intense full-body exercise that combines a push-up, jump, and squat, burpees are an efficient way to burn calories and strengthen multiple muscle groups.

3. Jumping Lunges:

Perform alternating lunges while adding a jump between each lunge. This exercise helps develop explosive power and improves lower body stability.

4. Plank Shoulder Taps:

Assume a push-up position and tap each shoulder with the opposite hand while maintaining a stable core. This exercise strengthens your core and shoulders.

5. Mountain Climbers:

Start in a push-up position and alternate driving your knees towards your chest in a running motion. Mountain climbers elevate your heart rate and engage your core and lower body.

6. Air Squats:

Perform squats without weights, focusing on maintaining proper form and engaging your leg muscles. Air squats are excellent for building lower body strength.

7. Handstand Push-ups:

If you have the necessary strength and balance, perform handstand push-ups against a wall. This challenging exercise targets your shoulders and upper body.

8. Wall Balls:

Hold a medicine ball or any weighted object and perform squats while throwing the ball up towards a target on the wall. Wall balls work your legs, core, and shoulders.

9. Push-ups:

crossfit workouts at home - push ups

Credit: Rido –

A classic exercise that targets your chest, triceps, and core. Modify the difficulty level by adjusting your hand placement or performing them on your knees.

10. Sit-ups:

Lie on your back with your knees bent and perform sit-ups to strengthen your core muscles.

11. Russian Twists:

Sit on the floor with your knees bent, lean back slightly, and twist your torso from side to side. Russian twists target your oblique muscles.

12. Box Jumps:

Find a sturdy elevated surface and jump onto it, landing softly in a squat position. Box jumps improve lower body explosiveness and coordination.

13. Kettlebell Swings:

Hold a kettlebell with both hands and swing it between your legs, then explosively extend your hips forward, swinging the kettlebell up to chest level. This exercise targets your posterior chain.

14. Dumbbell Thrusters:

Hold a dumbbell in each hand and perform a squat, followed by a press overhead. Dumbbell thrusters engage your legs, shoulders, and arms.

15. Single-leg Deadlifts:

Stand on one leg while hinging at the hips and lowering the dumbbell or kettlebell toward the ground. This exercise strengthens your hamstrings and glutes while improving balance.

16. Push Press:

With a barbell or dumbbells, start in a front rack position and explosively push the weight overhead using the power from your legs. Push presses develop upper body strength and power.

17. Double Unders:

Grab a jump rope and attempt to pass the rope under your feet twice per jump. Double unders improve coordination, cardiovascular endurance, and agility.

18. Flutter Kicks:

Lie on your back with your legs extended and kick them up and down in an alternating motion. Flutter kicks target your lower abs and hip flexors.

19. Hollow Rocks:

Lie on your back, engage your core, and rock back and forth while maintaining a hollow body position. Hollow rocks strengthen your abs and improve body control.

20. Farmers Carry:

Grab two heavy objects, such as dumbbells or kettlebells, and walk a predetermined distance. Farmers carries enhance grip strength, core stability, and overall strength.


Now that you have a comprehensive list of 20 CrossFit workouts you can do at home, there are no more excuses to skip your training sessions. Whether you’re a busy professional, a stay-at-home parent, or simply prefer the privacy of your own space, these workouts will keep you fit and strong. Remember to warm up properly, maintain proper form throughout the exercises, and listen to your body’s limits. Enjoy the convenience of CrossFit workouts at home and achieve your fitness goals while maintaining a healthy and balanced lifestyle.

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