8 at Home Workouts with Air Squats

These at home workouts with air squats will get your fitness to a new level and increase your endurance. Try it out now.

If you are looking for great movements to exercise your lower body, look no further, as these 8 at home workouts with air squats will boost your confidence as a stepping stone to start weighted squats.

Air squats are a great beginner’s guide to learn the proper form of the movement. It will also lower your chances of injuring yourself when, and if, you start performing variants of the squat, such as the weighted squat or the jumping squat.

Look at some reasons why you should incorporate air squats into your daily training:

  • It requires balance, therefore it works your core muscles and stabilize your spine
  • Air squats target your thigs, hamstrings, quadriceps and glutes, making it an incredibly useful lower body movement
  • The exercise will get you sweaty, which increases your stamina and overall endurance while performing a cardio workout

Read more: Squat Secrets All Smart CrossFit Athletes Should Use to Improve Their Lift

Sounds good? BOXROX makes it even better, by bringing you this list as these are possible to be done at home. No excuses, no time to waste. Let’s dive in.

At Home Workouts with Air Squats

1. “Basic Bitch Booty Blaster”

AMRAP in 15 minutes

  • 20 Frog Pumps
  • 20 Single-Leg Glute Bridges (10 each leg)
  • 20 Air Squats
  • 20 Lunges (10 each leg)

Complete as many rounds as possible in 15 minutes. Must complete all reps of one exercise before moving to the next.

Score is the total number of rounds completed and reps on the unfinished round.

Keep your abs tensed through the Frog Pumps to prevent overextension of your lower back.

As the name suggests, this workout will focus on working on the glutes, making it a bulletproof at home workout. The variety of movements in this workout will target your glutes from different angles. It will work the gluteus maximus, minimus, and medius to pop up that butt.

Workout by Brendan Walcoff.

2. “Hotel Workout 3”

For time

  • 50-40-30-20-10 Push-Ups
  • 100-80-60-40-20 Air Squats

With a running clock, as fast as possible perform the prescribed work in the order written. You must accomplish 50 Push-Ups and 100 Air Squats before moving on to 40 Push-Ups and 80 Air Squats, and so on.

Score is the time on the clock when the last air squat is completed.

This workout is part of a series created by CrossFit Games veteran and former USA navy seal, Josh Bridges.

Push up at home workout

3. At Home Workouts – “Jonesworthy”

For Time

  • 80 Air Squats
  • 40 Kettlebell Swings (24/16 kg)
  • 20 Pull-Ups
  • 64 Air Squats
  • 32 Kettlebell Swings (24/16 kg)
  • 16 Pull-Ups
  • 50 Air Squats
  • 25 Kettlebell Swings (24/16 kg)
  • 12 Pull-Ups
  • 32 Air Squats
  • 16 Kettlebell Swings (24/16 kg)
  • 8 Pull-Ups
  • 16 Air Squats
  • 8 Kettlebell Swings (24/16 kg)
  • 4 Pull-Ups
  • 8 Air Squats
  • 4 Kettlebell Swings(24/16 kg)
  • 2 Pull-Ups

Score is time on the clock after finishing the last push-up.

Jonesworthy is a tribute to “Gym Jones” (Salt Lake City, UT). The workout was designed to tire your legs completely and to force slightly more your hips movements, otherwise the kettlebell will not swing.

4. “Meiktila”

AMRAP in 20 minutes

  • 10 Pull-Ups
  • 40 Air Squats
  • 80 Double-Unders

You must finish one set before moving on to the next movement.

Score is the total number of repetitions after 20 minutes.

Pull-Ups at Home workouts

This is a British hero WOD.

Read more: 8 Squat Secrets CrossFit Athletes should use to Improve Their Lift

5. At Home Workouts with Air Squats – “ORBISON”

EMOM for 20 minutes

  • 4 Burpees
  • 6 Air Squats
  • 8 Sit-Ups

Each minute, perform 4 Burpees, 6  Air Squats, and 8 Sit-Ups as quickly as possible. Repeat this 20 times, every minute on the minute until 20 minutes is up. If it takes you 40 seconds to complete 4 Burpees, 6 Air Squats, and 8 Sit-Ups, you have the remaining 20 seconds to rest until the next minute starts.

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

You can also scale down the exercise by reducing the repetitions by half for each minute.


EMOM for 20 minutes

  • 2 Burpees
  • 3 Air Squats
  • 4 Sit-Ups

Workout by Hyrox.

At Home Workouts with Air Squats

At Home Workouts with Air Squats

6. “Super legs”

5 Rounds for Time

  • 20 Air Squats
  • 20 Alternating Lunges
  • 20 Alternating Split Squat Jumps
  • 10 Squat Jumps

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

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

This is another workout that will get the heart rate elevated, making it an incredible cardio exercise while working your legs.

A split squat jump is similar to a jumping lunge, but there is no need to touch your knee to the ground when performing the movement.

Workout by Crossfit Stimulus.

7. Foundation One – At Home Workouts with Air Squats

AMRAP in 5 minutes

  • 15 Air Squats
  • 15 AbMat Sit-Ups

Accumulate as many reps as possible in 5 minutes.

Score is the total reps in 5 minutes.

This workout combines two movements that complement each other well and target the midline. Since it is a fast workout (only five minutes), it can be used as a warm-up for intermediate and advanced athletes.

Workout by Pete Marjorama.

8. Jordan

For Time

  • 100 Kettlebell Swings (24/16 kg)
  • 100 Sit-Ups
  • 100 Air Squats
  • 100 Push-Ups

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

Score is the time on the clock when the last repetition of push-ups is completed.

This is a British hero WOD

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