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9 Quick Workouts To Do At Home When You’re Short On Time

Nine equipment-free or minimal equipment CrossFit workouts you can do from home.

7. Quick Workout Ellen

3 Rounds for Time:

  • 20 Burpees
  • 21 Alternating Dumbbell Snatches (50/35 lb)
  • 12 Dumbbell Thrusters (2×50/35 lb)

You’ll need a set of dumbbells for this workout. With a running clock, as fast as possible complete the prescribed work in the order written for 3 rounds.

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

Scaling Options

Reduce the reps and/or load to complete this workout in 12-15 minutes. Each set of Snatches and Thrusters should be completed in only 1-2 sets with minimal rest in between.

Read more: Minimal Equipment Training: How to Maximise Training with a Single Kettlebell or Dumbbell

8. Quickie WOD #5

3 Rounds of:

  • 1 min Push-Ups
  • 1 min Air Squats
  • 1 min Butterfly Pull-Ups
  • 1 min Toes-to-bars
  • 1 min Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″)

1 min Rest.

Perform 3 rounds, resting for one minute between each round.  

Each round is 5 minutes moving from one movement for a minute immediately to the next. 

Exercises can be substituted for easier variants depending on fitness:

  • Butterfly Pull-ups = Kipping Pull-ups / Banded Pull-ups / Ring Rows
  • Toes-to-bar = Knees-to-elbow / Kipping / Hang on the bar for 1 second per rep / V sit-ups
  • Box Jumps = Tuck Jumps

There is no rest during a round, so you need to choose if you are going to work till the end of the minute or have more time to get ready for the next movement.

Workout by Quickie WOD.

9. Outside the Box #3

AMRAP in 20 minutes:

  • 200 meter Run
  • 30 Double-Unders
  • 20 Air Squats
  • 10 Burpee Tuck Jumps

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

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

Source: Image courtesy of CrossFit Inc.

Read more: 8 Intense Minimal or Equipment-Free Arm Workouts to Try at Home

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