15 No-Equipment CrossFit Home Workouts [With PDF]

Do these CrossFit bodyweight workouts when you can’t get to a gym.

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In the military, it’s always important to have a backup plan and that includes fitness. I often find myself in the middle of nowhere, with no semblance of a gym for miles in any direction.

Instead of writing off my personal fitness for the time I'm away, I like to have a few no-equipment workouts up my sleeve.

Since I'm not going to be lifting heavy, I focus on metabolic conditioning or MetCon for short.

These circuit-style calisthenics workouts are high-intensity to improve conditioning and cardiovascular health while making you lean.

They're also composed of bodyweight exercises that will trigger a metabolic response, helping you to simultaneously build strength.

Great workouts do not require anything more than your body and some space.

Here are fifteen CrossFit bodyweight workouts that require no equipment.

CrossFit Home Workout #1 (Beginner)

10-9-8-7-6-5-4-3-2-1 Reps for Time:

• Burpees

• Push-Ups

• Air Squats

Set a timer and move through the 10-9-8-7-6-5-4-3-2-1 sequence but doing 10 burpees, 10 push-ups, 10 air squats, and then repeating the sequence this time doing 9 reps of each movement.

You will continue doing one less rep of each of the three movements until your last air squat. 

CrossFit Home Workout #2

For Time:

• 100 Push-Ups

• 100 Sit-Ups

• 100 Air Squats

This workout, while simple, contains a high number of repetitions. Those with higher levels of fitness may not have a hard time doing all 100 reps in one shot for each exercise. Most people would be better off partitioning the reps of each exercise.

There are countless ways you can do this but here are a few that I have tried and liked:

• 10 rounds of 10 push-ups, 10 sit-ups, 10 squats.

• 5 rounds of 20 push-ups, 20 sit-ups, 20 squats.

• 4 rounds of 25 push-ups, 25 sit-ups, 25 squats.

CrossFit Home Workout #3

This one is known as “Super Legs” and comes from WodWell.

5 Rounds for time:

• 20 Air Squats

• 20 Alternating Lunges

• 20 Alternating Split Squat Jumps

• 10 Squat Jumps

CrossFit Home Workout #4 (AMRAP)

As Many Rounds as Possible (AMRAP) in 20 Minutes:

• 5 Handstand Push-Ups

• 10 Pistol Squats

CrossFit Home Workout #5

5 Rounds for Time:

• 20 Push-Ups

• 20 Squats

• 20 Burpees

• 20 Pistol Squats

This workout is four-time Fittest Man on Earth Rich Froning's go-to travel workout.

"A bodyweight workout that you can automatically do on a travel day or when you're stuck inside is essential. You really don’t need any gym equipment to challenge yourself with a tough workout," says Rich.

CrossFit Home Workout #6 (Hero WOD)

74-44-11 Reps for Time:

• Burpees

• Push-Ups

• Sit-Ups

• Air Squats

Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each. Complete all 74 Burpees before moving to the 74 Push-Ups, etc.

CrossFit Home Workout #7 (Running)

This one is known as “The Longest Mile” - you’re going to run one mile but it’s broken up into 100-meter increments.

4 Rounds for Time:

• 10 Burpees

• 100 Meter Run

• 10 Air Squats

• 100 Meter Run

• 10 Push-Ups

• 100 Meter Run

• 10 Sit-Ups

• 100 Meter Run

I like this workout for incorporating some cardio and conditioning with the 100-meter runs. My preferred method is to mark 50 meters on my block and sprint that distance down and back.

CrossFit Home Workout #8

8 Rounds for Time:

• 11 Hand Release Push-Ups

• 30 Walking Lunges

• 19 Sit-Ups

CrossFit Home Workout #9

The 5-5-5 Standard

5 Rounds for Time:

• 15 Air Squats

• 15 Burpees

• 15 Hand Release Push-Ups

CrossFit Home Workout #10

5 Rounds for Time:

• 10 Handstand Push-Ups

• 15 Sit-Ups

• 20 Air Squats

Read more: Low-Intensity, Steady-State (LISS) Cardio Workouts

CrossFit Home Workout #11

10 Rounds for Time:

• 10 Sit-Ups

• 10 Burpees

CrossFit Home Workout #12

6 Rounds for Time:

• 15 Reverse Lunges

• 15 Hollow Rocks

• 15 Push-Ups

CrossFit Home Workout #13 (AMRAP)

As many rounds as possible (AMRAP) in 10 minutes:

• 15 Lunges

• 10 Push-Ups

• 15 Lunges

• 20 Sit-Ups

CrossFit Home Workout #14 (AMRAP)

As many rounds as possible (AMRAP) in 10 minutes:

• 10 Mountian Climbers

• 10 Push-Ups

• 10 Hollow Rocks

• 10 Sit-Ups

CrossFit Home Workout #15 (AMRAP)

As many rounds as possible (AMRAP) in 20 minutes:

Pull a random card and perform the number of reps of the corresponding movement for that card.

• Hearts = Push-Ups

• Spades = Jumping Lunges

• Diamonds = Sit-Ups

• Clubs = Air Squats

• Jokers = 15 Burpees

• Aces = 1 Rep

• Jack = 11 Reps

• Queen = 12 Reps

• King = 13 Reps

Adding a single kettlebell to these workouts will introduce a host of new movements.

Check out these kettlebell and bodyweight workouts for building muscle and burning fat.