Whether you want to lose weight, gain muscles, get flexibility or agility, CrossFit is the answer to all your concerns. This high-intensive power fitness workout includes dynamic exercises like Olympic weightlifting, plyometric jumping, high-intensity bodyweight movements, and kettlebells.
While the no-break high-intensity workout assists fat loss, CrossFit training helps you to gain strength and build muscle. The exercises also improve the health of your joints and safeguard your cardiovascular health.
Unfortunately, the pandemic has locked us inside our homes preventing us from visiting the gym and garnering the benefits of this great workout. But who says you can’t do CrossFit training at home?
Whether you are avoiding the gym owing to the pandemic situation or are lazy enough to drag yourself to your CrossFit gym, you can still get fit. Here are the best no-equipment CrossFit workouts that you can do at home:
100 Air Squats
Doing 100 repetitions can be easier for you if you have a high level of fitness and difficult if you are a beginner. In the latter case, you can complete 100 reps in breaks.
There are several ways you can do it, like 10 rounds of 10 push-ups, 10 sit-ups, and 10 squats, 5 rounds of 20 push-ups, 20 sit-ups, and 20 squats, or 4 rounds of 25 push-ups, sit-ups, and squats.
In this workout plan, move through a sequence of 10-9-8-7-6-5-4-3-2-1. That is, do 10 burpees, 10 push-ups, and 10 air squats and then in the next round, do 9 burpees, 9 push-ups, and 9 air squats, continuing the rounds with one-less repetition until you finish the last air squat.
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps
Do five rounds including these exercises. This is one of the best workouts for your legs.
20 Pistol Squats
Do five rounds including these exercises. This workout is considered as the best travel workout.
5 Handstand Push-Ups
10 Pistol Squats
Do as many rounds as possible (AMRAP) in twenty minutes.
20 Mountain Climbers
20 Air Squats
Do 10 rounds of these exercises.
10 Air Squats
Perform four rounds of these exercises, but, between two exercises, do a 100-meter run, which makes it 10 burpees, 100-meter run followed by 10 air squats, then 100-meter run, and so on.
Hand Release Push-Ups
Do fifteen repetitions of each exercise and complete 5 rounds.
8 Air Squats
8 Jumping Lunges
16 Russian Twists
Do as many rounds as possible (AMRAP) of these exercises in 12 minutes.
Do five rounds of this exercise sequence.
Follow the 74-44-11 rule. Do 74 reps of these exercises, moving to 44 reps, and then 11 reps.
Do ten repetitions of each of these exercises for 7 minutes. Do as many rounds as possible (AMRAP) in 7 minutes.
11 Hand Release Push-Ups
30 Walking Lunges
Do eight rounds of this exercise sequence.
The bottom line
These CrossFit workouts have made it possible for you to stay fit even without hitting your gym. Moreover, you can perform them even when you are traveling as you need no equipment for these exercises.
So, put all your excuses aside, wear your workout gear, and begin your journey to get fitter than ever before.