CrossFit-Inspired Workouts: 3 Equipment-Free Routines for Home or On-the-Go

Life can get busy, and finding the time to attend a CrossFit class isn’t always easy. But just because you’re away from your usual workout environment doesn’t mean you have to sacrifice your fitness routine. With the right approach, you can get a killer workout right in the comfort of your own home, without any equipment. In this blog post, we’ll explore three CrossFit-inspired workouts that you can do anywhere, anytime, to keep you feeling energized, fit, and strong.

Workout 1: AMRAP (As Many Rounds As Possible)

Warm-Up: Start with a brief warm-up to get your muscles and joints primed. This could include jogging in place, jumping jacks, arm circles, and leg swings.

Main Workout: Set a timer for 15 minutes and aim to complete as many rounds as possible of the following circuit:

10 Push-Ups: Keep your core engaged and your body in a straight line from head to heels.

15 Air Squats: Lower your body as if you were sitting back into a chair, keeping your knees tracking over your toes.

20 Sit-Ups: Lie on your back with your knees bent, and perform a full sit-up, bringing your chest towards your knees.

Cool Down: Take a few minutes to stretch out your muscles, focusing on areas that feel tight or tense. Hold each stretch for 15-30 seconds, breathing deeply and gently easing into the stretch.

Workout 2: Tabata Intervals

Warm-Up: Spend 5-10 minutes performing dynamic stretches and mobility exercises to prepare your body for the workout.

Main Workout: Perform each exercise for 20 seconds, followed by 10 seconds of rest. Complete 8 rounds of each exercise before moving on to the next.

Jumping Jacks

Mountain Climbers


Plank Hold

Cool Down: Finish with some gentle stretching to help your muscles recover and prevent stiffness.

Workout 3: EMOM (Every Minute on the Minute)

Warm-Up: Get your heart rate up and your muscles warm with 5-10 minutes of cardio, such as jogging in place, high knees, or jumping rope.

Main Workout: Set a timer for 10 minutes. At the start of each minute, perform the following sequence:

10 Jump Squats: Explode off the ground as you jump, landing softly with bent knees.

5 Push-Ups: Focus on maintaining proper form and a controlled tempo throughout each rep.

Cool Down: Take a few minutes to stretch out your muscles, paying particular attention to the legs, chest, and shoulders.


With these three CrossFit-inspired workouts, you can stay on track with your fitness goals no matter where life takes you. Whether you’re on vacation, stuck at home, or pressed for time, these equipment-free routines offer a convenient and effective way to get your heart pumping, muscles burning, and endorphins flowing. So the next time you find yourself in need of a quick and efficient workout, give one of these routines a try and experience the power of CrossFit training in the comfort of your own space.