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Wednesday, March 22, 2023

Creative Crossfit Workouts You Can Do at Home

“Wait, what? Crossfit workouts that you can do at home? That must be a joke…” Nope! It’s not, people. You can seriously do CrossFit workouts at home without equipment! You only need to get creative with using any household objects to integrate into your workouts.

Here are some item examples;

  • A backpack full of books.
  • Bag of rice
  • Water bottles
  • A broom
  • A chair
  • Use a ladder like a barbell… Why not?

Still, it would be awesome if you can get a pair of dumbbells or better; a kettlebell… Not everybody is a fan of using a house object like that, however, you gotta use what you have!

During the lockdown you probably packed a lot of fat; yeah, it sucks. There are tons of online workouts but; we claim that you can’t find a single article that has CrossFit workouts at home like this one. All of our workouts will be creative and fun but take it easy because you probably got rusty due to all those months of no exercise.

Alright, before we get to burning fat and building muscle; let’s clear some things.

What’re Crossfit Workouts?

crossfit workouts at home

CrossFit is a way to do HIIT exercises; it’s the perfect mesh of strength and cardio workouts. The main purpose of CrossFit exercises is to develop your functional strength.

Thanks to CrossFit; you’ll be able to perform daily moves easier without feeling pain or discomfort. Most workouts consist of exercises such as squats, thrusters, and burpees which work your entire body. A full-body workout that includes cardio is the way to go during these times because your body got used to being inactive all the time. Don’t worry CrossFit will get you on your feet and you’ll be once again the best version of yourself.

Normal CrossFit exercises can be done with a bunch of exercise equipment like; kettlebells, medicine balls, barbells, dumbbells, speed ropes, plyo boxes, and Olympic rings. However, the workouts we’ll present in this article don’t require you to have any of this equipment because we can do the same exercises with using household items. You can use a mop instead of a barbell, jump on chairs instead of jumping on plyo boxes, and use milk jugs instead of a kettlebell…

Are Crossfit Workouts Effective?

crossfit workouts at home

They are super effective for people who want to improve their cardio while building muscle. We all need to do a bit of CrossFit to get our body+mind strength back. Let’s look at the benefits of CrossFit one by one;

  1. It Improves Strength

Thanks to the high-intensity nature of CrossFit; you’ll be making tons of strength gains. You have to mix strong lifts with balance and endurance to do CrossFit. Just by adding more weight to your workouts each week; you’ll be improving your muscle gains significantly.

  1. Helps with Daily Tasks

If you haven’t been exercising for a while; you probably realized that while doing house tasks your muscles ache. Crossfit is an amazing HIIT exercise that improves functional strength, so, after you started doing CrossFit workouts at home; you’ll be able to clean your house and do daily chores without any discomfort or pain!

  1. It Builds Endurance

Due to walking less, your endurance is most likely to be in shambles. So, you have to pick up the pace to get back to your usual performance levels. Crossfit workouts at home can help you tremendously with your cardio.

If you build your endurance, you’ll also be improving your heart strength. Your body craves movement, don’t leave it starving…

  1. Has tons of Balance and Flexibility Gains

The functional exercises that you’ll see in this article will improve your balance and flexibility besides strength and cardio.

You need to have a good balance and flexibility to improve your life quality. If you ignore these parts; you may seriously injure yourself even if you are doing your daily tasks.

  1. Fast and Effective Weight Loss

Crossfit workouts at home can make you burn lots of calories not only because they require you to do a bunch of exercises one after another; also, after CrossFit exercises, due to EPOC you’ll keep burning fat even after you stopped working out!

Last but not least; if you keep your diet in check besides doing these exercises, we promise that you’ll see results!

Crossfit Workouts at Home

At first, we’ll list CrossFit workouts without weight then with dumbells, and finally; kettlebell workouts. Don’t rush through the exercises, form is your priority. If you only do a half range of motion, you’ll only make half of the gains…

Crossfit Workouts Without Weights

Before we get to CrossFit workouts you can do with dumbbells or kettlebells; we have to keep our promise to show you a variety of creative CrossFit workouts you can do with only household objects.

Full-Body Creative Exhauster

If you don’t have weight at home, to do this exercise; hold a mop, a broom, or a ladder to perform these exercises.

  • 20 Deadlifts

Do this exercise by properly stretching your hamstrings, you’ll feel the burn for sure.

  • 20 Overhead Presses

When you push the weight overhead pause for a second. Don’t forget to breathe properly.

  • 20 Burpees

Do 20 proper burpees.

  • 20 Bent-Over Rows

Pull the weight towards your lower chest.

Full-Body Creative Exhauster

Creative Squat Mastery

In this circuit, you gotta perform a bunch of squat variations.

  • Squat Jumps for 30 Sec

Rest for 10 seconds in between exercises.

  • Squat 50 times with Milk Jugs

Hold milk jugs on your shoulders.

  • Squat 25 times with a Broom

Overhead press a broom and while holding it over your head perform 25 squats

  • Squat 15 times with a Backpack

Put a bunch of books inside your backpack to make this exercise a real fat blaster.

  • Squat Jumps for 30 Sec

Creative Squat Mastery

The Backpack Big Four

You are going to perform the 4 compound exercises with a backpack full of books. Start with 20 reps for each exercise then lower reps to 15 and finally to 10.

  • 20-15-10 Backpack Squats
  • 20-15-10 Backpack Deadlifts

Hold the backpack by its straps while performing deadlifts.

  • 20-15-10 Backpack Overhead Presses
  • 20-15-10 Backpack Bench Presses

You don’t need a bench to do this exercise, lay on the floor and put one or two pillows under your back to create elevation.

The Backpack Big Four

Crossfit Workouts with Dumbbells

You only need a pair of dumbbells to perform these exercises below;

Full-Body Dumbbell WOD

Start with 15 then 10 and finally 5 reps to finish this CrossFit circuit. So, you have to do each exercise 3 times…

  • 15-10-5 Dumbbell Thrusters

This is one of the best full-body exercises you can do; it works your legs, shoulders, and arms in one rep.

  • 15-10-5 Dumbbell Squats

Hold the dumbbells on your shoulders while squatting. If you want to make this exercise real challenging; wear a backpack full of books.

  • 15-10-5 Burpees

Even though the amount of reps gets lower; you’ll have a hard time doing those final burpees.

Full-Body Dumbbell WOD

Reverse Pyramid Dumbbell

  • 20 Dumbbell Deadlifts
  • 15 Dumbbell Devil Presses
  • 10 Dumbbell Cossack Squats
  • 10 Dumbbell Deadlifts
  • 15 Dumbbell Devil Presses
  • 20 Dumbbell Cossack Squats

Reverse Pyramid Dumbbell

Dumbbell Core Shaper

Do these exercises for 3 rounds

  • 15 Dumbbell Sit-Ups

Hold a dumbbell in your hands by clasping your fingers.

  • 20 Dumbbell Russian Twists

Don’t rush through this exercise, feel the burn in your oblique.

  • 10 V-Ups

You don’t have to hold dumbbells in your hands for this exercise.

  • 30 sec Right Side Plank

You’re going to feel this exercise in your oblique.

  • 30 sec Left Side Plank

If this workout gets too easy, try to stay in this position longer.

  • Cobra Stretch for 30 seconds

Feel that sweet stretch in your core.

Dumbbell Core Shaper

Crossfit Workouts with Kettlebell

Kettlebell is a favorite among cross-fitters. We highly recommend you to get one, such as this.

Peach Booty

  • 20 Kettlebell Swings

Swing the kettlebell by thrusting your hips forward.

  • 15 Burpees
  • 20 Kettlebell Swings
  • 20 Kettlebell Squats

Hold the kettlebells on your shoulders.

Peach Booty

Kettlebell Heaven

  • 15 Kettlebell Deadlifts
  • 10 Kettlebell Thrusters
  • 30-sec Kettlebell Farmer’s Carry around your house
  • 15 Kettlebell Deadlifts
  • 10 Kettlebell Thrusters
  • 30-sec Kettlebell Farmer’s Carry around your house

Kettlebell Heaven

Advanced Lifters Only

Hence the name this is one of the CrossFit workouts that’s not for beginners. If you can finish this, you are truly an elite crossfitter.

  • 15 Burpees
  • 20 Kettlebell Squats
  • 30 Lunges
  • 50 Sit-Ups
  • 10 Burpees
  • 30 Kettlebell Swings
  • 40 Sit-Ups
  • 15 Kettlebell Squats
  • 20 Lunges
  • 5 Burpees
  • 20 Kettlebell Swings
  • 12 Kettlebell Squats
  • 10 Lunges
  • 15 Kettlebell Swings
  • 30 Sit-Ups

Advanced Lifters Only


Just pick one of the CrossFit workouts at home and start blasting fat! If you didn’t like the exercises here, check our other articles too;

“Exercising with Kettlebells is the Best Way to Burn Fat! Find Out Why”

“Awesome Easy to Do Workout for Beginners”

“Lose Fat Quick with this Intense Workout for Lower Abs”

“Say Goodbye to Back Pain with This Back Workout with Dumbbells”

“How to Get Rid of Back Fat Fast and Effectively?”

Before you go, let us know what you like most about CrossFit?

Thank you for reading.

Also, if you want to help us, please share the workouts above!

If you have any feedback, you can reach us out on our e-mail info@shapeutopia.com

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