7 Effective CrossFit Workouts With No Equipment

CrossFit is known for its high intensity, functional movement workouts, often requiring specialized equipment like barbells, kettlebells, and rowing machines.

However, not everyone has access to a fully stocked gym, and that’s where bodyweight workouts shine. 

You can still enjoy the core elements of CrossFit—strength, endurance, and functional fitness—without any equipment at all and only bodyweight movements.

Bodyweight CrossFit workouts are a fantastic option for those who are in a hotel room traveling, working out in a home gym, or in your living room or are simply looking for a convenient yet highly effective workout. 

As a Physical Therapist and CrossFit coach for the last twelve years, I have used bodyweight-only CrossFit workouts frequently to help my clients train around injury and maintain their fitness on the road.

I have also included them as regular training in my 1:1 Pain-Free Performance Program because of how challenging they can be.

They offer flexibility, scalability, and simplicity, making them accessible to all fitness levels. 

Whether you’re an advanced CrossFitter raining for the CrossFit games or just starting out, these no-equipment workouts can challenge your body while helping you build strength, improve cardiovascular health, and enhance overall fitness. (1)

In this blog, we’ll break down seven bodyweight CrossFit workouts that require no equipment, showing you how you can get a great workout anytime, anywhere.

What Are The Best CrossFit Workouts With No Equipment?

1. AMRAP (As Many Rounds As Possible) in 20 minutes

Workout Structure:

20 min AMRAP

• 10 Push-ups
• 15 Air Squats
• 400-meter run (or 20 mountain climbers)

Why It Works:

This AMRAP workout perfectly blends strength and cardio as you shoot for the highest number of rounds possible. 

The push-ups target your upper body strength, focusing on chest, shoulders, and triceps. 

Air squats engage your lower body, particularly the glutes and quads. 

Finally, the 400-meter run provides a cardio element to the workout by elevating your heart rate for a solid cardio push.

Fitness Focus:

• Strength (push-ups, squats)
• Endurance (AMRAP structure challenges you to keep going)
• Cardiovascular Health (400-meter run)
• Full-body Muscle Engagement (upper, lower, and core)

Tips for Beginners:

• Modify push-ups by performing them on your knees or against an elevated surface like a table or chair.
• Start slow and find a rhythm that allows you to maintain good form throughout the entire 20 minutes. It’s better to go steady and strong than to burn out too early.

2. Tabata-Style Workout (8 rounds of 20 seconds work, 10 seconds rest)

Workout Structure:

8 sets each; 10 seconds between sets of:

• Burpees
• Jump Squats
• High Knees
• Plank Hold (forearm plank position)

Why It Works:

Tabata is a form of high-intensity interval training (HIIT) that works both aerobic and anaerobic systems, making it highly effective for fat loss and metabolic conditioning. (2)

In just four minutes per round, these short bursts of intense effort followed by brief rest periods push your body to its limits, maximizing calorie burn in a short amount of time. 

This workout uses simple but powerful movements to develop strength, coordination, and speed.

Fitness Focus:

• Aerobic and Anaerobic Capacity (boosts endurance and cardiovascular fitness)
• Coordination and Speed (quick transitions between exercises enhance athleticism)
• Endurance (the constant cycling of exercises pushes your stamina)

Tips for Beginners:

• Reduce intensity by slowing down the pace of each movement. For example, perform burpees step-by-step rather than jumping in and out.
• Keep form solid, especially with high-impact movements like burpees and jump squats, to avoid injury and get the most out of each exercise.

3. “Cindy” Benchmark WOD (20-Minute AMRAP)

Workout Structure:

20 min AMRAP 

• 5 Pull-ups (or substitute: Inverted Rows using a table)
• 10 Push-ups
• 15 Air Squats

Why It Works:

Cindy” is one of CrossFit’s most popular benchmark WODs (workout of the day), known for its simple yet effective full-body conditioning. 

This workout emphasizes strength, endurance, and muscular coordination while also promoting cardiovascular health. 

Its AMRAP format encourages you to push yourself as hard as possible within 20 minutes, making it a great test of fitness.

Fitness Focus:

• Strength Endurance (push-ups and squats repeatedly challenge muscles)
• Muscular Coordination (moving between different exercises improves motor patterns)
• Overall Conditioning (full-body workout that builds strength and stamina)

Tips for Beginners:

• Inverted Rows: If you don’t have access to a pull-up bar, perform rows using a sturdy table or bar set at hip height.
• Push-ups from Knees: To maintain proper form, beginners can modify push-ups by doing them on their knees or against an elevated surface like a bench.

4. “Death by Burpees”

Workout Structure:

• Start with 1 burpee in the first minute.
• Add 1 burpee each minute (e.g., 2 burpees in the second minute, 3 burpees in the third minute, and so on).
• Continue until you cannot complete the required number of burpees within the minute.

Why It Works:

This workout ramps up the intensity as it progresses, pushing both your cardiovascular system and mental grit. 

The gradual increase in reps challenges your endurance, while the time limit adds a mental barrier that you must push through to succeed. 

The burpee, as a full-body movement, ensures you’re working every major muscle group while rapidly elevating your heart rate.

Fitness Focus:

• Cardiovascular Conditioning (heart and lungs work overtime to keep up with the increasing burpee count)
• Endurance (pushing your body to handle more work over time)
• Mental Toughness (requires focus and grit to keep going as the workout gets tougher)

Tips for Beginners:

• Pace Yourself: Don’t go all-out in the first few rounds. Stay steady and conserve energy for the later rounds when fatigue will kick in.
• Consistency Over Speed: Focus on completing each round with proper form rather than racing through the reps. Slow and steady will help you go further in the workout.

5. 21-15-9 For Time

Workout Structure:

21-15-9 reps each of

• Hand-Release Push-ups (or Handstand Push-Ups)
• Walking Lunges
• Sit ups

Why It Works:

The 21-15-9 rep scheme is a classic CrossFit format designed to test your stamina and capacity to sustain intensity. 

Starting with the highest rep count, the workout demands a fast pace early on, with the reduced reps in subsequent rounds allowing you to maintain intensity even as you fatigue. 

This mix of upper body, lower body, and core exercises ensures a full-body challenge that builds functional strength and muscular endurance. (2)

Fitness Focus:

• Muscular Endurance (high rep counts for each movement push your muscles to fatigue)
• Stamina (the descending rep scheme encourages you to push through fatigue)
• Functional Strength (each movement improves real-world strength and mobility)

Tips for Beginners:

• Scaled Reps: Reduce the rep scheme to 15-12-9 for a more manageable version.
• Rest Smart: Take short rests between exercises or sets if necessary to maintain proper form, rather than pushing through to the point of collapse.

6. 10-Minute EMOM (Every Minute On the Minute)

Workout Structure:

10 min EMOM

• Odd minutes: Max burpees
• Even minutes: Max air squats

Why It Works:

EMOM workouts, by design, force you to balance intensity with recovery. Each minute starts with a new set of movements, pushing your cardiovascular system and muscle endurance. 

The short recovery before the next set helps improve your ability to manage fatigue while maintaining effort. This combination of high-intensity burpees and strength-focused air squats keeps both your heart rate and muscles working hard.

Fitness Focus:

• Explosive Power (burpees build fast-twitch muscle fibers and cardiovascular capacity)
• Endurance (keeping up with the pace for 10 minutes challenges your ability to work under fatigue and maximize your total number of reps)
• Muscular Strength (air squats enhance lower body strength and muscle endurance)

Tips for Beginners:

• Consistency Over Max Effort: Try to maintain similar rep counts for each movement, even if you need to reduce the pace as the workout progresses.
• Modify as Needed: If burpees become too challenging, perform modified versions like stepping out instead of jumping.

7. “Bring Sally Up” Challenge

Workout Structure:

• Perform squats to the song “Flower” by Moby, following the cues to squat down when the song says “down” and to stand up when it says “up.”

Why It Works:

This is a fun, rhythm-based workout that focuses on building lower body strength and muscular endurance. 

The song dictates the tempo, making it a challenge to maintain proper form and focus. Because the timing of the cues varies, it also tests your coordination and mental focus to stay engaged with the beat of the music.

Fitness Focus:

• Muscular Endurance (particularly in the legs as you hold the squat position for extended periods)
• Coordination (working with the beat of the song to stay in rhythm)
• Mental Toughness (the song’s unpredictability in timing adds a mental challenge)

Tips for Beginners:

• Quarter Squats for Scalability: If full squats are too difficult, hold a quarter squat during the song to build endurance gradually.
• Focus on Form: Maintain proper squat form (knees tracking over toes, chest up) throughout the workout to avoid injury.

Common Pitfalls of No Equipment CrossFit Workouts

Poor Form

Maintaining proper technique is crucial for any workout, and bodyweight exercises are no exception. Using incorrect form can lead to injuries and reduced workout effectiveness. 

For instance, improper push-up form can strain the shoulders, while poor squat alignment may stress the knees. 

To ensure correct posture and alignment, focus on the following tips:

Push-ups: Keep your hands slightly wider than shoulder-width apart, engage your core, and maintain a straight line from head to heels. Lower your body until your chest nearly touches the ground.

Squats: Stand with your feet shoulder-width apart. Keep your chest up, back straight, and weight on your heels as you lower into the squat. Ensure your knees stay aligned with your toes throughout the movement.

Skipping Warm-Ups

Warming up is essential for preparing your body for exercise. It increases blood flow to the muscles, enhances flexibility, and reduces the risk of injury. 

A good warm-up routine for bodyweight workouts can include dynamic stretches and movements for the entire body such as:

• 400m Run
• 10 Cat-Cow
• 10 Inch Worms
• 10 90/90 Hip Rotations
• 20 Air Squats
• 20 Prone Swimmers
• 20 Shoulder Taps

Consider dedicating 5–10 minutes to warming up, ensuring that you engage the major muscle groups you’ll be using in your workout.

Rushing Through Exercises

Pacing and controlled movements are key to maximizing your workout’s effectiveness. Rushing through exercises can lead to injuries and incomplete range of motion, which ultimately diminishes results. 

To focus on quality over quantity, try the following tips:

• Take your time with each movement, ensuring that you’re performing it correctly with the full range of motion (especially full push-ups).
• Focus on your breath and heart rate to maintain a steady pace.
• Set small, achievable goals for each round, allowing yourself to sustain your power output rather than racing against the clock.

Neglecting Recovery

Rest and recovery time are integral parts of any workout routine. They allow your body to repair itself and prevent burnout. Signs of overtraining include persistent fatigue, decreased performance, and increased susceptibility to injuries. 

To incorporate recovery effectively:

• Schedule regular rest days in your fitness plan.
• Engage in active recovery activities, such as light yoga or walking, to keep the body moving without overexertion.
• Listen to your body; if you feel unusually fatigued or sore, it might be time to take an extra day off.

Ignoring Modifications

Not everyone is at the same fitness level, and it’s essential to scale exercises to meet individual needs to prevent injury. (3) Ignoring modifications can lead to frustration and potential injury. 

Here are some common modifications for bodyweight exercises:

Push-ups: Perform them on your knees if standard push-ups are too challenging.

Squats: Use a chair for support or perform half squats if you’re unable to go low.

Always listen to your body, and don’t hesitate to adjust your workouts according to your current abilities.

Nutrition Tips for Optimal Performance

Fueling the Body with Proper Nutrients

To support your fitness routine, it’s essential to fuel your body with the right macronutrients. Carbohydrates provide energy for your workouts, proteins aid in muscle repair and growth, and healthy fats support overall health. 

For active individuals, a general guideline is to aim for a diet composed of approximately:

Carbohydrates: 45-65% of total daily intake.

Proteins: 10-35% of total daily intake.

Fats: 20-35% of total daily intake.

Balancing these nutrients will help maintain energy levels and enhance performance.

Hydration

Staying hydrated is crucial before, during, and after workouts. Dehydration can lead to fatigue, decreased performance, and impaired recovery. Signs of dehydration include dark urine, dizziness, and a dry mouth. 

To stay hydrated:

• Aim to drink at least 8 cups (2 liters) of water daily, adjusting based on your activity level and climate.
• Consume water before workouts and sip during exercise, especially if it lasts longer than 30 minutes.

Timing Meals Around Workouts

Meal timing plays a significant role in energy levels and recovery. Consuming the right foods at the right time can maximize your performance. 

Aim to eat:

• Pre-workout: A balanced meal or snack 30-60 minutes before exercising to fuel your workout. This should include carbohydrates for energy and a small amount of protein.
• Post-workout: A meal or snack within 30 minutes after exercising to replenish glycogen stores and promote muscle recovery, emphasizing protein intake.

Pre-Workout Snacks

Quick and easy pre-workout snacks can give you the energy boost you need to power through your workout. 

Examples include:

• A banana or apple with nut butter for carbohydrates and healthy fats.
• Greek yogurt with granola for a combination of protein and carbs.

Aim to consume these snacks about 30-60 minutes before your workout for optimal energy.

Post-Workout Recovery Foods

After a workout, it’s essential to replenish your energy and nutrients. 

Suggested post-workout meals or snacks include:

• Protein shakes: Easy to digest and quick to prepare, they help with muscle recovery.
• Lean meats with whole grains: Chicken or turkey with brown rice or quinoa provides both protein and complex carbohydrates.

Wrapping Up On 7 CrossFit Workouts With No Equipment

CrossFit bodyweight workouts are one of the best ways to effectively maintain or build your fitness, especially when equipment is unavailable. 

These workouts not only build strength and endurance but also enhance cardiovascular health and flexibility—all through functional movements that mimic real-life activities. 

The adaptability of bodyweight exercises makes them suitable for everyone, from beginners to seasoned athletes, allowing for personalized challenges regardless of fitness level.

Always prioritize a proper warm-up before jumping into your workouts. 

This can include dynamic stretches and light movements to prepare your body for exertion. Similarly, a cool-down routine helps in recovery and prevents injuries, ensuring your body transitions back to a resting state safely. 

Beginners should feel empowered to scale exercises as needed—whether that means modifying push-ups or reducing the number of reps. As strength and confidence build, athletes can gradually increase the intensity and complexity of their workouts.

Next time you need a CrossFit WOD with only your own body weight for resistance, try integrating one or more of these bodyweight workouts into your regular fitness routine and discover how effective they can be in achieving your fitness goals.

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References: 

1. Schlegel P. (2020). CrossFit® Training Strategies from the Perspective of Concurrent Training: A Systematic Review. Journal of sports science & medicine, 19(4), 670–680. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675627/ 

2. Avetisyan, A. V., Chatinyan, A. A., Streetman, A. E., & Heinrich, K. M. (2022). The Effectiveness of a CrossFit Training Program for Improving Physical Fitness of Young Judokas: A Pilot Study. Journal of functional morphology and kinesiology, 7(4), 83. https://doi.org/10.3390/jfmk7040083 

3. Wagener, S., Hoppe, M. W., Hotfiel, T., Engelhardt, M., Javanmardi, S., Baumgart, C., & Freiwald, J. (2020). CrossFit® – Development, Benefits and Risks [CrossFit® – Entwicklung, Nutzen und Risiken]. Sportorthopa¨die-Sporttraumatologie, 36(3), 241–249. https://doi.org/10.1016/j.orthtr.2020.07.001