CrossFit Exercises You Can Try At Home

By Ashley Henshaw. May 7th 2016

One of the hottest trends in gyms all over the country is CrossFit. This strength and conditioning program is so popular that specific gyms have been opened that are dedicated solely to providing CrossFit training to their customers. Learn more about this program and how you can implement it in your own home.

What Is CrossFit?

Although the term “CrossFit” is widely used to describe the fitness program, it’s originates as the name of a company founded by Greg Glassman in 2000. There are thousands of gyms affiliated with the CrossFit company, and many fire departments, law enforcement agencies and military organizations utilize the program’s principles in their physical training.

CrossFit, as described by Glassman himself on, is a program intended to “forge a broad, general and inclusive fitness,” that prepares trainees for any kind of physical activity. This is achieved through “constantly varied, high-intensity, functional movement.” People training in a CrossFit program tend to do a lot of exercises using their own body weight, but barbells, dumbbells, kettle bells, medicine balls and gymnastics equipment are also, sometimes, incorporated. CrossFit trainees also perform movements in short, high-intensity bursts rather than longer, low-intensity intervals. Another principal of CrossFit involves the use of keeping scores, timing exercises and setting standards for performance.

Many of the potential benefits of CrossFit are comparable to other exercise programs: weight loss, building muscle, improved cardiovascular health, etc. However, the goal of this program is improved overall physical strength and ability – it isn’t focused just on one area like muscle mass, endurance or flexibility.

At-Home CrossFit Exercises

There are plenty of CrossFit exercises that you can try right in your own home, including those listed below.


  1. Lie down on your stomach with your feet together and your palms face-down next to your shoulders.
  2. Lift your body up off the floor while keeping your legs and back in a straight line.
  3. Push up until your arms are almost fully extended – don’t lock your elbows.
  4. Lower yourself down until you are just an inch or two from the floor.
  5. Repeat in quick succession, being careful to keep the proper form.


  1. Lie down on your back with the soles of your feet on the floor.
  2. Lift your torso up towards your knees.
  3. Lower yourself back down. Try to keep your back relatively straight throughout these movements.
  4. Repeat in quick succession, being sure to focus on using your abdominal muscles.


  1. Stand with your feet slightly wider than shoulder-width apart.
  2. Lower your body down until your thighs are just about parallel to the floor. Keep your back relatively straight.
  3. Push your feet down to bring your body back up.
  4. Repeat in quick succession, being sure to focus on the muscles in your thighs and buttocks.


  1. Stand with your feet shoulder-width apart and hands on your hips.
  2. Step forward with your left foot and lower your body down until your left thigh is about parallel with the floor.
  3. Push down with your left foot to return your body to the starting position.
  4. Repeat with your right foot. Alternate in quick succession.

Jumping Rope

  1. Stand on a flat surface with your back straight and your head facing straight forward.
  2. Keep your hands next to your hips and your feet together while jumping. Jump at a steady and rapid pace.
  3. If you wish, alternate between bouncing with both feet and alternating your feet.
  4. Jump rope in fast, short bursts of a few minutes at a time.

At-Home CrossFit Exercise Sequences

In general, most CrossFit workouts are about 20 minutes in length. The following are some examples of CrossFit sequences that you can use at home. Make sure that you are performing at your maximum intensity throughout the workout.

  • Workout 1: Complete 5 rounds of 20 lunges, 20 squats and 10 pushups.
  • Workout 2: Run 1 mile, then do 100 sit-ups and 50 lunges. Run 1 more mile.
  • Workout 3: Do as many rounds of 5 push-ups, 10 sit-ups and 15 squats as you can in 20 minutes. Try to increase the number of rounds you can complete in future workouts.
  • Workout 4: Do 40 lunges and 40 push-ups. Then do 30 each, then 20 each, then 10 each.
  • Workout 5: Complete 20 rounds of 5 push-ups, 5 squats and 5 sit-ups.
  • Workout 6: Sprint for 200 meters then do 25 push-ups. Complete two more times.
  • Workout 7: Run 1 mile, stopping every 1 minute to lunge for 30 steps.
  • Workout 8: Jump rope 100 times, then do 10 squats, and repeat as many times as possible in 20 minutes. Try to increase the number of rounds you can complete in future workouts.

Fortunately, you don’t have to join a CrossFit gym in order to try some of the exercises. Keep in mind, however, that the help of a CrossFit trainer may help you to hone your workouts and get the more complete physical fitness level that the program intends to foster.


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