Bodyweight CrossFit Workouts: Mastering Strength Without Gear

 

Bodyweight CrossFit Workouts are some of the most effective ways to build strength, endurance, and overall fitness without relying on any equipment. Relying solely on your body weight allows you to work out anytime, anywhere. It also forces you to use proper form and technique, as there is no equipment to compensate for weaknesses. Mastering bodyweight CrossFit workouts develops true functional fitness.

This article will provide a complete guide to the top 21 bodyweight CrossFit workouts to boost your training and take your fitness to the next level.

What are Bodyweight CrossFit Workouts?

 

Bodyweight CrossFit workouts utilize exercises that rely solely on your own body weight for resistance. This allows for working out anywhere with no weights, machines, or even a gym membership.

Some of the most common bodyweight CrossFit exercises include:

• Pushups
• Pullups
• Squats
• Lunges
• Planks
• Burpees
• Situps
• Jumping jacks
• Mountain climbers

Bodyweight CrossFit workouts combine bodyweight exercises in high-intensity circuits to build strength, endurance, power, speed, and overall fitness. They can be done anywhere and are extremely effective for fat loss as well.

The Best 21 Bodyweight CrossFit Workouts

 

 

Let’s look at the top 21 bodyweight CrossFit workouts you can start doing today to take your training to the next level.

1. Prisoner Squat

The prisoner squat is a brutal full-body bodyweight CrossFit workout that torches calories while building functional lower body strength.

How to Perform Prisoner Squats:

• Stand with your feet just wider than shoulder-width apart, hands clasped behind your head.
• Push your hips back and bend your knees to lower down into a bodyweight squat.
• Descend until your thighs are parallel or just below parallel to the ground.
• Press through your heels to drive yourself back up to the starting position.
• Complete 15-20 reps for 3-5 sets.

2. Plank Rotations

This exercise targets your core while improving rotational strength through your torso.

How to Do Plank Rotations:

• Start in a high plank position with your body forming a straight line.
• Rotate your entire torso and swing your arm underneath your body to one side.
• Rotate back through the center, then to the other side. That’s one rep.
• Complete 10-15 reps per side for 2-3 sets.

3. Mountain Climbers

Mountain climbers are a high-intensity bodyweight CrossFit exercise that shreds fat and builds endurance.

How to Do Mountain Climbers:

• Start in a high plank position.
• Drive your right knee in towards your chest, then back to the starting position.
• Immediately drive your left knee in, then back to the starting position.
• Alternate legs for 20-30 seconds.
• Complete 3-5 sets.

4. Burpees

Perhaps the most feared of all bodyweight CrossFit workouts, burpees are a full body exercise themselves.

How to Do Burpees:

• Stand with feet shoulder-width apart.
• Drop down into a squat and place your hands on the floor.
• Kick your feet back into a plank position.
• Do a pushup.
• Quickly bring your feet back in and stand up from the squat position. That’s 1 rep.
• Complete a set of 10-15 burpees, resting 1-2 minutes between sets.

5. Jump Squats

Jump squats add an explosive plyometric element to your lower body training.

How to Do Jump Squats:

• Stand with your feet just outside of shoulder-width apart.
• Push your hips back, bend your knees and lower into a squat.
• Explode and jump up as high as possible from the bottom of your squat. Land softly and reset for the next rep.
• Complete 3 sets of 10-15 reps.

6. Plank Up Downs

Plank up downs combine static plank holds with explosive pushup movements for a powerhouse core workout.

How to Perform Plank Up Downs:

• Start in a high plank position, body completely straight.
• Do one pushup, bending your elbows and lowering your chest towards the ground.
• Press back up into the plank hold.
• Hold for 20-30 seconds. That’s one rep.
• Complete 5-10 reps.

7. Jump Lunges

Jump lunges add power and explosiveness to the basic bodyweight lunge.

How to Do Jump Lunges:

• Start standing with feet together.
• Step forward with one leg into a lunge, bending both knees to 90 degrees.
• Explode up and jump, switching your feet in the air so you land in a lunge with the opposite leg forward.
• Repeat, alternating legs with each rep.
• Do 10-15 reps per leg. Complete 2-3 sets.

8. Inchworms

Inchworms improve mobility through your hamstrings and back while working your core too.

How to Do Inchworms:

• Start standing with feet together.
• Bend at the waist and place your hands on the floor.
• Walk your hands forward while keeping your legs straight until you’re in a high plank position.
• Walk your feet towards your hands until you’re back in the starting position. That’s one rep.
• Complete 5-10 reps for 1-2 sets.

9. Handstand Pushups

Handstand pushups build tremendous upper body strength and engage your core as well. Use a wall for balance if needed.

How to Do Handstand Pushups:

• Kick up into a handstand position against a wall, using it just for balance.
• Bend your elbows and lower your head towards the ground.
• Press back up powerfully to the starting position.
• Do 5-10 reps for 2-3 sets per side.

10. Jumping Jacks

Jumping jacks are a classic cardio exercise included in many bodyweightsCrossFit workouts.

How to Do Jumping Jacks:

• Stand with feet together and hands at your sides.
• In one motion, jump your feet out to shoulder-width apart while raising your hands overhead.
• Jump back to the starting position.
• Perform as quickly as possible for 20-30 seconds. Go for 2-3 sets.

11. Plank Jacksons

Plank jacks add upper body movement to the standard plank hold.

How to Do Plank Jacksons:

• Start in a high plank position with your body flat.
• Jump your feet out to shoulder-width apart while opening your arms to the side.
• Jump feet back together and return arms under shoulders to plank position.
• Repeat for 30-60 seconds per set. Complete 2-3 sets.

12. Squat Jumps

Squat jumps engage your glutes and quads while improving power and explosiveness.

How to Do Squat Jumps:

• Stand with feet just outside shoulder-width, arms extended in front of you.
• Push your hips back and bend knees to lower into a squat.
• Explode and jump up as high as you can.
• Land softly back in the squat position to set up the next rep.
• Complete 10-15 reps for 2-3 sets.

13. Plank Pull Throughs

This exercise challenges your shoulders, core and glutes in one fluid motion.

How to Do Plank Pull Throughs:

• Start in a high plank position with your body flat.
• Lift your right arm and thread it under your torso to the left side.
• Return your right hand under your shoulder back to the plank position.
• Repeat the motion with your left arm, threading it under your body to the right. That’s one rep.
• Complete 8-10 pulls per side for 2-3 sets.

14. Bodyweight Good Mornings

Bodyweight mornings work your posterior chain, improving strength through your hamstrings and glutes.

How to Do Bodyweight Good Mornings:

• Stand with feet hip-width apart, arms extended in front of you.
• Push your hips back and bend forward at the waist with a flat back.
• Drive through your hamstrings and glutes to return to the starting position. That’s one rep.
• Complete 10-15 reps for 2-3 sets.

15. Skater Hops

Skater hops build explosive power in your lower body through a lateral hopping movement.

How to Do Skater Hops:

• Start with feet together.
• Jump laterally to the right, landing on your right foot.
• Bend your right knee while swinging your left foot behind you.
• Explode back to the starting position, then repeat the movement to the left.
• Jump side-to-side continuously for 30 seconds. Complete 2-3 sets.

16. Pushup Position Marches

This exercise builds endurance through your shoulders while engaging your core.

How to Do Pushup Position Marches:

• Start in a high plank position with your body completely straight.
• Lift your right foot and drive your knee towards your elbow.
• Return your right foot to the plank position.
• Repeat the motion by driving your left knee to your left elbow. That’s one rep.
• Continue alternating legs for 10-15 reps per side.

17. Bodyweight Squats

Bodyweight squats are one of the most essential bodyweight CrossFit exercises for building lower body strength.

How to Do Bodyweight Squats:

• Stand tall with your feet just past shoulder-width apart.
• Sit your hips back and bend your knees to lower down into a squat.
• Descend until your thighs are parallel or just below parallel to the ground.
• Drive up through your heels back to the starting position.
• Complete 3 sets of 15-20 reps.

18. Reverse Lunges

 

Reverse lunges target your quads, glutes, and hamstrings unilaterally, promoting strength imbalances.

How to Perform Reverse Lunges:

• Stand tall with hands on hips.
• Step back with your right leg, bending both knees to 90 degrees.
• Drive through your front heel to return to the starting position.
• Repeat for 10-12 reps per side. Complete 2-3 sets.

19. High Knees

This cardio exercise gets your heart pumping while engaging your core and lower body.

How to Do High Knees:

• Start standing with feet hip-width apart.
• Rapidly drive your right knee up towards your chest, then back down.
• Immediately repeat with your left knee.
• Continue alternating knees as quickly as possible for 30-60 seconds.

20. Sit throughs

Sit throughs challenge your shoulders, core, and hips through a dynamic crawling movement.

How to Do Sit-Throughs:

• Start in a high plank position.
• Rotate to the left and lift your right arm, swinging it underneath your body.
• Rotate your legs to the right and drop your hips to the floor.
• Press back up to plank position, then repeat on the other side.
• Complete 5-10 reps per side.

21. Vertical Jumps

Jumping straight up engages your entire lower body while improving explosive power.

How to Do Vertical Jumps:

• Stand with your feet hip-width apart, arms at your sides.
• Dip down into a quarter squat, swinging your arms back.
• Explode up as high as you can, extending through your hips, knees and ankles.
• Land softly and reset for the next rep.
• Complete 10-15 jumps in a set. Do 2-3 sets.

There you have it – 21 of the best bodyweight CrossFit workouts you can perform anywhere to build full body strength and fitness. Mix up several of these exercises into a circuit routine 2-3 times per week for incredible results. Be sure to focus on proper form with each exercise to maximize benefits and prevent injury. Start slowly if new to training and gradually build up your volume and intensity over time.

FAQs about Bodyweight CrossFit Workouts

What is the 5 10 15 CrossFit workout?

The 5 10 15 workout is a popular CrossFit bodyweight workout that consists of 5 rounds of increasing reps. You’ll do 5 burpees, 10 pushups, and 15 air squats per round. It’s a simple yet brutal workout that will get your heart pumping! The best part is it can be done anywhere with no equipment.

Can I get ripped with bodyweight exercises?

Yes, you can absolutely build muscle and get ripped with bodyweight exercises! Compound movements like pullups, pushups, squats, and lunges work multiple muscle groups at once. Training with progressive overload by adding reps, decreasing rest time, and using advanced variations allows you to continually challenge your muscles. A ripped physique is achievable through disciplined bodyweight training.

Is 30 minutes of CrossFit enough?

For most people just starting out, 30 minutes of high intensity CrossFit style training is enough to see great results. The key is pushing yourself hard for the full 30 minutes through circuits or timed workouts. More advanced athletes may benefit from 45-60 minute workouts. Remember to include proper warm-up and rest days for full recovery. As long as you train consistently with intensity, 30 minutes is sufficient for building strength and endurance.

What is the 21 15 9 body weight workout?

The 21 15 9 workout is a popular CrossFit bodyweight workout consisting of:

• 21 pullups
• 15 pushups
• 9 Air squats Complete the exercises in succession with no rest for as many rounds as possible in a set time frame, usually 20-30 minutes. It’s a grueling workout that challenges your muscular endurance through high reps of compound movements. Expect to be drenched in sweat by the end!

 Conclusion

 Mastering these essential bodyweight CrossFit workouts will help you make incredible fitness gains from the comfort of your own home. Ditch the equipment and take your training to the next level!