We originally made this list of 20+ CrossFit workouts you can do at home with no equipment to help people keep up their fitness routine while traveling. During the COVID quarantine, these workouts are perfect to do while stuck at home. We partnered with our home gym, Fortified Fitness, to develop these at-home CrossFit workouts that people at all levels can finish.
The use of resistance bands makes certain movements more challenging, but they are not necessary for the workout. If you don’t have a pull-up bar in your house, sub them for scapula pushups.
These workouts range from a quick 5 minutes to 30+ minutes, allowing you to workout around your work-from-home schedule. Most of the workouts are equipment-free but some use a resistance band (available on Amazon).
If you’ve never done CrossFit before, these workouts include standard movements that we’ve linked to in the descriptions. Here’s a short list of acronyms that you’ll see throughout the list of exercises:
AMRAP: as many reps as possible – go as quickly as you can while maintaining form for the entire time limit. Record the total number of reps you did so that you can compare with your score the next time you do the exercise.
RFT: rounds for time – do the number of rounds required as quickly as you can. 3 RFT means 3 rounds for time. You would do the prescribed workout once all the way through then immediately start the next round. Your score is the total time it takes you to do all the rounds. Keep track of your time and try to beat it next time!
EMOM: every minute on the minute – make sure you have a stopwatch going when you’re doing this type of workout. Each time the minute changes, do the prescribed workout. EMOM 20 minutes means as soon as the clock starts running you do the workout that’s prescribed. When the clock hits 1 minute, you do it again. When it hits 2 minutes, you do it again, and so on for 20 minutes. Try your best to keep the same pace throughout the workout!
Each workout has the name of the workout and type of workout (in light yellow) followed by the prescribed movements in bullet points. Enjoy!
‘Move in place’ AMRAP for 20 minutes
- 10 burpees
- 20 push-ups
- 30 sit-ups
- 40 air squats
- 50-second plank
‘The Moma Dance’ AMRAP for 20 minutes
- 5 handstand push-ups (scale as needed – click here for variations)
- 10 single-leg squats, alternating legs
- 15 banded high pulls
‘This is for Sparta’ Go as fast as you can for time:
- 100 push-ups
- 100 sit-ups
- 100 air squats
‘Is it done yet?’ 5 RFT, rest for 3 minutes between rounds
- 20 burpees
- 30 push-ups
- 40 sit-ups
- 50 air squats
‘Take a knee’ 3 rounds of AMRAP for 3 minutes, 2-minute rest between rounds
- 15 sit-ups
- 15 reverse lunges
‘Race ya!’ 3 RFT
- 800-meter run
- 50 air squats
‘Just keep flexing. Just keep flexing.’ 10 RFT
- 10 push-ups
- 10 sit-ups
- 10 air squats
‘You’re up and you’re down’ Go as fast as possible for time
- 21 air squats
- 21 push-ups
- 15 air squats
- 15 push-ups
- 9 air squats
- 9 push-ups
‘Your abs are on fire’ 8 RFT
‘Starfire’ Go as fast as possible for time
- 100 jumping jacks
- 75 air squats
- 50 push-ups
- 25 burpees
‘Beatboxing 101’ 10 RFT
- 10 air squats
- 10 push-ups
- 10 sit-ups
- 10 tricep dips
‘The other one’ 20-minute AMRAP
- 20 walking lunges
- 20 sit-ups
- 20 push-ups
- 20 air squats
‘Shakedown street’ 4 RFT
- 400-meter run
- 20 burpees
‘The sandwich’ Go as fast as possible for time
- 400-meter run
- 21 air squats
- 21 burpees
- 15 air squats
- 15 burpees
- 9 air squats
- 9 burpees
- 400-meter run
‘Cinco de CrossFit’ EMOM 20 minutes:
- 5 push-ups
- 10 sit-ups
- 15 air squats
‘A little bit shorter now’ 15-minute AMRAP
- 5 push-ups
- 15 sit-ups
- 30 air squats
‘Jump up, jump up, and get down’ Go as fast as possible for time
- 50 sit-ups
- 25 tuck jumps
- 40 push-ups
- 25 vertical jumps
- 30 air squats
- 25 burpees
‘With half of my heart’ 3 RFT
- half mile run
- 30 burpees
‘The roarin’ 20s’ 4 RFT:
- 20 burpees
- 20 push-ups
- 20 sit-ups
- 20 air squats
‘Reach for the moon’ 10 rounds for time (this one is great if you have access to a local park)
‘Surf lesson’ 20-minute AMRAP
- 5 push-ups
- 10 sit-ups
- 15 air squats
‘Oh craps’ 7 RFT
We hope you find these CrossFit workouts useful while you’re at home during the COVID-19 quarantine. Thanks again to Fortified Fitness! Feel free to email us with any questions.
