CrossFit workouts without equipment are still effective. They focus on bodyweight exercises like push-ups, squats, and burpees. These workouts are great for beginners and travelers. They suit anyone without access to a gym. Consistency and proper intensity deliver results. It’s a simple and budget-friendly way to stay fit anywhere. Below is our top crossfit workouts without equipment you can follow.
Top CrossFit Workouts Without Equipment
Mini “Murph”
The Mini Murph is a scaled-down version of the traditional Murph workout, designed to make it more accessible while still providing a challenging workout. It retains the essence of the original but reduces the volume of exercises and distance.
This workout combines running with bodyweight exercises to build cardiovascular fitness and full-body strength. It’s a great way to stay active and improve endurance without requiring a gym.
How to Perform:
- 800-meter run
- 50 pull-ups
- 100 push-ups
- 150 air squats
- 800-meter run
For Time: 100s
This workout is straightforward but challenging, focusing on high repetitions of basic movements to build endurance and strength. It targets multiple muscle groups, improves stamina, and requires no equipment, making it perfect for home workouts.
How to Perform:
- 100 hang power snatches
- 100 push presses
- 100 sumo deadlift high pulls
- 100 front squats
Tabata Workout
The Tabata workout is a specific form of high-intensity interval training (HIIT) that consists of short bursts of intense exercise followed by brief rest periods. It was developed by Japanese scientist Dr. Izumi Tabata in the late 1990s and has gained popularity for its efficiency and effectiveness in improving both aerobic and anaerobic fitness.
Tabata is a high-intensity interval training method that alternates between work and rest, maximizing efficiency in a short time. It boosts strength and cardiovascular fitness while improving speed and stamina. This workout is a time-saver for busy individuals.
How to Perform:
- Choose exercises like push-ups, air squats, burpees, and sit-ups.
- Perform each exercise for 20 seconds at maximum effort.
- Rest for 10 seconds.
- Repeat this cycle for 8 rounds (4 minutes total) per exercise before moving to the next.
Core-Blaster
This workout focuses on building core strength while incorporating cardio for a well-rounded session. A strong core supports better posture, balance, and overall athletic performance. The cardio component adds endurance training.
How to Perform:
- Start with a 1-mile run at a moderate pace to warm up.
- Perform 100 sit-ups. Engage your core and avoid using momentum.
- Do 100 superman exercises. Lie on your stomach, lift your arms and legs simultaneously, and squeeze your back muscles.
- Conclude with another 1-mile run to cool down.
Leg-Blaster
The Leg Blaster is a demanding workout that strengthens and boosts endurance in the lower body. It includes a sequence of exercises performed in a set order, focusing intensely on the legs. By engaging all the major leg muscles, it enhances strength, flexibility, and stamina. The AMRAP (As Many Rounds As Possible) format adds excitement and allows for personalization, making it adaptable to different fitness levels.
How to Perform:
- Set a timer for 10 minutes.
- Perform as many rounds as possible (AMRAP) of maximum squat jumps for 30 seconds.
- Rest for 30 seconds before starting the next round.
- Focus on explosive upward motion during squat jumps and land softly to protect your knees.
“The Longest Mile”
This workout combines running intervals with bodyweight exercises for a full-body challenge. It integrates cardio and strength training, promoting endurance while targeting all major muscle groups.
How to Perform:
- Run 100 meters at a brisk pace.
- Perform 10 burpees immediately after the run.
- Repeat the cycle with 10 air squats, 10 push-ups, and 10 sit-ups after each 100-meter segment.
- Continue this sequence until you’ve completed 1 mile.
AMRAP in 20 Minutes
This workout challenges your endurance and strength by maximizing repetitions within a set time frame. The AMRAP structure encourages you to push your limits and track your progress over time.
How to Perform:
- Set a timer for 20 minutes.
- Perform 5 handstand push-ups (or pike push-ups for beginners).
- Complete 10 alternating lunges (5 per leg).
- Finish the round with 15 air squats.
- Repeat as many rounds as possible until the timer ends.
Bodyweight Circuit
A fast-paced workout that combines strength, endurance, and cardio. It targets all major muscle groups and improves overall fitness in a short amount of time.
How to Perform:
- Perform 10 burpees.
- Do 10 push-ups.
- Follow with 10 air squats.
- Conclude with 20 jumping jacks.
- Repeat the circuit for time or as many rounds as possible (AMRAP) within a set duration.
“Invisible Fran”
A bodyweight version of the classic CrossFit “Fran,” designed for effective training without equipment. This workout tests strength and endurance using simple movements and is great for tracking progress over time.
How to Perform:
- Perform 21 air squats and 21 push-ups.
- Follow with 15 air squats and 15 push-ups.
- Finish with 9 air squats and 9 push-ups.
Sprint Intervals
This high-intensity workout alternates sprints with recovery periods. It builds cardiovascular fitness and explosive power, key components of CrossFit training.
How to Perform:
- Sprint 100 meters at full effort.
- Walk back to the starting point to recover.
- Repeat for a total of 10 rounds.
