Log in to BOXROX Pro

30 Effective Home Workouts for Everyone that Can’t Get to the Box or Gym

Workouts you can do at home, designed for anyone regardless of ability level.

These effective home workouts are designed to be performed with minimal equipment, anywhere you like. Feel free to scale them up or down depending on what you have available and your ability level.

TIPS TO IMPROVE MOTIVATION

A few simple tips can go a long way when it comes to maintaining motivation when you’re training at home. These tips will help you succeed both physically and psychologically.

  1. Set up a calendar/schedule with workouts for each day that you want to do.
  2. Make yourself adhere to that schedule.
  3. Block off time in your real life/work calendar.
  4. Make time.
  5. Create a dedicated space to work out.
  6. Stop with your excuses.
  7. Work out it with a group friends.
  8. Push yourself.

Browse through the following effective home workouts for CrossFit athletes and choose a selection to add into your training.

WORKOUT 1

50-40-30-20-10 Reps for Time

  • Burpees
  • Air Squats
  • Push-Ups
  • Sit-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 50 Burpees, 50 Air Squats, 50 Push-Ups, and 50 Sit-Ups before moving on to 40 repetitions of each movement, etc.

Score is the time on the clock when the last round of Sit-Ups is completed.

josh bridges air squat wod

WORKOUT 2

20 Rounds for Time

  • 6 Push-Ups
  • 12 Alternating Lunges
  • 18 Double-Unders

With a running clock, as fast as possible perform the prescribed work in the order written for 20 rounds.

Score is the time on the clock when the last round of Double-Unders is completed.

Read more: 5 Training Tips to Help you Perfect your Double Under Technique

WORKOUT 3

For Time

  • 50 Duffel Bag Ground-to-Overheads
  • 75 Duffel Bag Deadlifts
  • 100 Duffel Bag Swings
  • 75 Duffel Bag Sit-Ups
  • 50 Duffel Bag Overhead Squats

With a running clock, as fast as possible perform the prescribed work in the order written. Fill your bag with your dirty laundry or use whatever equipment you’ve got.

Score is the time on the clock when the last repetition of Overhead Squats is completed.

WORKOUT 4

For Time

  • 10-9-8-7-6-5-4-3-2-1 Burpees
  • 20-18-16-14-12-10-8-6-4-2 Chair Dips
  • 30-27-24-21-18-15-12-9-6-3 Sit-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 10 Burpees, 20 Chair Dips, and 30 Sit-Ups before moving to 9 Burpees, 18 Chair Dips, 27 Sit-Ups, etc.

Score is the time on the clock when the last round of sit-ups is completed.

WORKOUT 5

5 Rounds in 24 minutes

  • 1 minute Mountain Climbers
  • 1 minute Push-Ups
  • 1 minute Flutter Kicks
  • 1 minute Air Squats
  • 1 minute Rest

On a 24-minute clock, perform as many repetitions for 1 minute of each movement for 5 rounds.

Score is the total number of repetitions completed before the 24-minute clock stops.

WORKOUT 6

For Time

  • 10 minute Plank Hold

Every time you rest, perform:

  • 4 Burpees
  • 6 Hand Release Push-Ups
  • 8 Alternating Pistols

With a running clock, perform a Plank Hold for an accumulated time of 10 minutes. Every time you rest from the Plank Hold, perform 4 Burpees, 6 Hand Release Push-Ups, and 8 Alternating Pistols.

Score is the time on the clock when the 10-minute Plank Hold is completed.

plank core abs exercises

WORKOUT 7

For Time

  • 500 Box Step-Ups (24/20 in)

Every 50 reps, perform:

  • 10 Push-Ups
  • 10 Sit-Ups
  • 10 Arch Ups

With a running clock, as fast as possible perform 500 Step-Ups. Every 50 reps completed, athlete must complete 10 Push-Ups, 10 Sit-Ups, and 10 Arch Ups before resuming the Step-Ups.

Score is the time on the clock when the 500th Step Up is completed.

WORKOUT 8

For Time

  • 10 Wall Walks

Then, 100-80-60-40-20 reps of:

  • Air Squats
  • Sit-Ups

Finally, perform:

  • 10 Handstand Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 Wall Walks before moving to 100 Air Squats and 100 Sit-Ups, then 80 Air Squats and 80 Sit-Ups, etc. To complete this effective home workout you must accomplish 10 Handstand Push-Ups.

Score is the time on the clock when the last repetition of Handstand Push-Ups is completed.

WORKOUT 9

Four Tabatas in 19 minutes

  • Tabata Russian Twists

Rest 1 minute

  • Tabata Reverse Lunges

Rest 1 minute

  • Tabata V-Ups

Rest 1 minute

  • Tabata Overhead Squats

On a 19-minute clock, perform the prescribed work in the order written.

Tabata is 20 seconds of work followed by 10 seconds of rest, for 8 intervals. You can add extra weight for the Russian Twists and Overhead Squats, e.g. water bottle, dumbbell, kettlebell, etc. Rest 1 minute after each Tabata.

Score is the total number of repetitions completed for each movement.

WORKOUT 10

For Time

  • 66-54-42-30-18 Sit-Ups
  • 33-27-21-15-9 Burpees Over Object
  • 66-54-42-30-18 Jumping Squats

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 66 Sit-Ups, 33 Burpees, and 66 Jumping Squats before moving to 54 Sit-Ups, 27 Burpees, and 54 Jumping Squats, etc. You can pick any random object for the Burpees, e.g. bench, couch, or table.

Score is the time on the clock when the last round of Jumping Squats is completed.

WORKOUT 11

30 Rounds for Time

  • 5 Hand Release Push-Ups
  • 10 Goblet Squats (pick load)
  • 15 Double-Unders

With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds. You can choose any load for the Goblet Squats.

Score is the time on the clock when the last round of Double-Unders is completed.

effective home workouts might include double undersSource: WODSHOTS

WORKOUT 12

AMRAP in 20 minutes

  • 20 Push-Ups
  • 20 Walking Lunges
  • 20 Chair Dips
  • 20 V-Ups

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WORKOUT 13

AMRAP in 20 minutes

  • 2 Overhead Squats (any load)
  • 2 Jumping Lunges
  • 2 Arch Ups
  • 2 Sit-Ups
  • 4 Overhead Squats (any load)
  • 4 Jumping Lunges
  • 4 Arch Ups
  • 4 Sit-Ups

Continue with this pattern, adding 2 repetitions on each movement each round.

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP), perform the prescribed work in the order written. Athlete must accomplish 2 Overhead Squats, 2 Jumping Lunges, 2 Arch Ups, and 2 Sit-Ups. Continue with this pattern, adding 2 repetitions on each movement each round.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WORKOUT 14

10 Rounds for Time

  • 5 Tuck Jumps
  • 10 Burpees
  • 15 Hollow Rocks
  • 20 Box Step-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of Box Step-Ups is completed.

HOME WORKOUTS – WOD 15

For Time

  • 1,000 Sit-Ups

Every 50 repetitions completed, perform:

  • 5 Burpees
  • 10 Push-Ups
  • 15 Air Squats

With a running clock, as fast as possible complete the 1,000 Sit-Ups. Every 50 Sit-Ups completed, athlete must perform 5 Burpees, 10 Push-Ups, and 15 Air Squats.

Score is the time on the clock when the 1000th Sit-Up is completed.

EFFECTIVE HOME WORKOUTS 16

For Time

  • 3-6-9-12-15-18-21-24-27-30-33-36 Jumping Jacks
  • 12-11-10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must perform 3 Jumping Jacks and 12 Strict Handstand Push-Ups before moving on to 6 Jumping Jacks and 11 Strict Handstand Push-Ups and so on.

Score is the time on the clock when the last set of Strict Handstand Push-Ups is completed.

CrossFit Handstand Push Ups Shoulder WorkoutsSource: Photo Courtesy of CrossFit Inc

WORKOUT 17

5 Rounds in 19 minutes

  • 1 minute Chair Dips
  • 1 minute Alternating Pistols
  • 1 minute Burpees
  • 1 minute Rest

On a 19-minute clock, athlete must accomplish as many repetitions as possible (AMRAP) of each movement for 5 rounds. Athlete will have 1 minute to perform each movement every round, followed by 1 minute of rest between each round.

Score is the total number of repetitions completed before the 19-minute clock stops.

WORKOUT 18

For Time

  • Buy-In: 200 Double-Unders

Then, 50-40-30-20-10 reps of:

  • Sumo Deadlift High-Pulls (pick load and object)
  • Walking Lunges
  • Burpees Over Object

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 200 Double-Unders. Then, athlete must perform 50 Sumo Deadlift High-Pulls, 50 Walking Lunges, and 50 Burpees over Object to 40 repetitions of the three movements and so on.

Score is the time on the clock when the last round of Burpees is completed.

WORKOUT 19

AMRAP in 20 minutes

  • 10 Lateral Burpees Over Object
  • 15 Deadlifts (pick object)
  • 20 Goblet Squats (pick object)

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of repetitions completed before the 20-minute clock stops.

WORKOUT 20

For Time

  • 15 minute Wall Squat Hold (cumulative)

Every time athlete rests, perform:

  • 5 Push-Ups
  • 10 Jumping Jacks
  • 15 V-Ups

Start a running clock and a stopwatch simultaneously. Perform the Wall Squat Hold (aka: Wall Sit) until you have to break. Every time you break, stop the stopwatch and perform 5 Push-Ups, 10 Jumping Jacks, and 5 V-Ups. Get back into the Wall Squat Hold position and resume the stopwatch. Continue until you accumulate 15 minutes on the stopwatch.

Score is the time on the clock when the 15 minutes cumulative Wall Squat Hold is completed.

EFFECTIVE HOME WORKOUTS 21

AMRAP in 23 minutes

From 0:00-7:00, AMRAP of:

  • Burpees

Rest 2 minutes

From 9:00-14:00, AMRAP of:

  • Air Squats

Rest 2 minutes

Finally from 16:00-23:00, AMRAP of:

  • Burpees

On a 23-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movements. From 0:00-7:00, athlete must accomplish max repetitions of Burpees. Rest 2 minutes. Then from 9:00-14:00, athlete must perform max repetition of Air Squats. Rest 2 minutes. Finally, from 16:00-23:00, athlete must accomplish max repetitions of Burpees.

There will be two scores for this workout. Score A is the total number of repetitions completed before the 23-minute clock stops. Score B is the number of Burpees completed in the last set of AMRAP.

kettlebell taterSource: depositphotos

WORKOUT 22

5 Rounds for Time

  • 15 Ground-to-Overheads (pick load & object)
  • 30 Step-Ups (pick height & object)

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds. Athlete can choose any object they can find at home to use for the 15 Ground-to-Overheads and 30 Step-Ups.

Score is the time on the clock when the last round of Step-Ups is completed.

WORKOUT 23

AMRAP in 15 minutes

  • 3 Stand-Up Sit-Ups
  • 3 Supermans
  • 6 Stand-Up Sit-Ups
  • 6 Supermans

Continue with this pattern, adding 3 repetitions to each movement every round.

On a 15-minute clock, as many repetitions as possible (AMRAP) perform the prescribed work in the order written. Athlete must accomplish 3 Stand-Up Sit-Ups and 3 Supermans before moving on to 6 Stand-Up Sit-Ups and 6 Supermans, etc. Continue with this pattern, adding 3 repetitions to each movement every round.

To perform the Stand-Up Sit-Up, athlete must perform the standard Sit-Up while laying on the floor and standing up to full extension to complete one repetition.

Score is the total number of repetitions completed before the 15-minute clock stops.

crossfit dumbbell workoutsSource: RX'd Photography

WORKOUT 24

50-40-30-20-10 Reps for Time

  • Hand Release Push-Ups
  • Standing Knee Raises
  • Up Downs

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 50 reps of each movement before moving on to 40 reps and so on.

Score is the time on the clock when the last round of Up Downs is completed.

Movement Standard: For each Up-Down, start standing tall, then drop your hands to the floor and kick your feet out into the Plank position. Immediately hop your feet back up to your hands and stand tall again to complete the repetition.

WORKOUT 25

10 Rounds for Time

  • 25 Burpees
  • 12 Squats*
  • 8 Sit-Ups
  • 4 Push-Ups

*Pick load & object, e.g. Sandbag, Dumbbell, Kettlebell, or water bottle.

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of Push-Ups is completed.

WORKOUT 26

21-15-9 Reps for Time
Stiff-Legged Deadlifts (pick load & object)
Left Leg Pistols
Right Leg Pistols
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 21 reps of each movement before moving on to 15 reps and 9 reps.

Score is the time on the clock when the last round of Right Leg Pistols is completed.

Movement Standard

Stiff-Legged Deadlift: This is similar to a standard Deadlift aside from the barbell moving away from the shin to have less tension on the lower back.

WORKOUT 27

30 Rounds for Time

  • 10 Duffel Bag Swings
  • 10 Duffel Bag Thrusters
  • 10 Duffel Bag Jump Overs

Fill your bag with dirty laundry, or use whatever equipment you’ve got.

With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds.

Score is the time on the clock when the last round of Duffel Bag Jump Overs is completed.

HOW TO PROGRAM BETTER HOME WORKOUTS

Here’s how you can write better home workouts to actually achieve your goals:

  1. Write out 6 exercises: 2 upper body, 2 lower body, and 2 core. One of each should be a strength of yours, and one should be a weakness.
  2. Test your max reps for each movement. Push it to failure so we can establish a baseline. If the movement is a hold, like a plank, then establish a max time hold.
  3. Slowly increase the volume of those exercises over a 6-week period, then re-test, and re-evaluate your choice of movements for the next 6 weeks, rinse, and repeat.

We can create a progression in any movement four different ways.

  • Tempo
  • Reps and Sets
  • Weight
  • Workload

Let’s dig a bit deeper.

TEMPO

Creating a progression for tempo simply means making the movement either slower or pausing at a challenging point for a period of time. This means we can perform 5×5 of Bulgarian Split Squat on each leg for week 1, then on week 2 perform the same amount of reps, with a 2 second tempo down, 2 second pause, and a 2 second tempo up.

Week three would be 4 seconds, and so on. This will slowly increase time under tension for a movement, without adding more reps, which can be a great way to build muscle and tendon strength, as well as preventing pain or injury in joints

Learn how to write better home workouts.

Image Sources

Related news