According to the American Council on Exercise, high-intensity interval training (HIIT) workouts, including CrossFit bodyweight workouts, can burn up to 15 calories per minute! That’s an incredibly efficient way to get fit!
CrossFit is famous for its intensity and functional movements. CrossFit workouts without equipment still deliver the same high-powered results. With just your body weight, you can maximize endurance, power, and strength through functional movements.
With just your body weight, you can still torch calories, develop strength, and improve flexibility. The best part? You can do it anywhere, from your living room to a park. No excuses.
In this guide, we’ll break down everything you need to know about bodyweight CrossFit workouts. Whether you’re a beginner looking for a new challenge or a seasoned athlete wanting to mix things up, these workouts will keep you on your toes. Let’s dive in!
Table of Contents
What Are Bodyweight CrossFit Workouts?
Bodyweight CrossFit workouts are high-intensity workouts that use only your body for resistance—no dumbbells, barbells, or machines required. Gravity alone provides all the challenges you need to build strength and endurance.
One major advantage? Adaptability. Whether you’re new to training or an experienced athlete, CrossFit bodyweight workouts can be scaled to match your fitness level. They emphasize functional fitness—training your body for real-world movements like squatting, pushing, and jumping.
A great example is the Murph workout, a grueling challenge named after Lieutenant Michael P. Murphy, a Navy SEAL and Medal of Honor recipient. It consists of a 1-mile run, 100 pull-ups (scaled if needed), 200 push-ups, 300 air squats, and another 1-mile run. It’s tough but incredibly effective.
What makes CrossFit bodyweight exercises so practical? They eliminate barriers to training. A no-equipment CrossFit workout can be done anywhere—your living room, a park, or even a hotel room. No waiting for gym access, no excuses. Just get moving!
Benefits of Bodyweight CrossFit Training
These workouts provide a range of benefits that make them ideal for anyone looking to perform bodyweight exercises CrossFit style, focusing on endurance, agility, and strength. Whether you’re a beginner or an advanced athlete, CrossFit bodyweight workouts will improve overall fitness, mobility, and mental toughness.
- Train Anywhere, Anytime – Whether you’re at home, in a hotel room, or at the park, you can do a bodyweight CrossFit workout without any equipment.
- Less Injury Risk – Heavy weights can sometimes lead to bad form and injuries. With bodyweight exercises, the risk is lower because movements are more natural and scalable.
- Fat-Burning Power – Studies show that high-intensity bodyweight exercises can keep your metabolism elevated for hours after your workout, a phenomenon called excess post-exercise oxygen consumption (EPOC). It’s brutal. These workouts keep your heart rate high, helping you burn fat effectively.
- Functional Strength – The movements mimic real-life activities like squatting, pushing, and jumping, making you stronger in daily activities.
- Improves Mobility and Endurance – Unlike heavy lifting, which can sometimes limit mobility, bodyweight movements keep your joints flexible while increasing endurance.
- No Equipment Required – No gym membership? No problem. You don’t need anything but your body to get in great shape.
- Builds Mental Toughness – High-intensity workouts push you beyond your limits. You’ll learn to embrace discomfort and push through fatigue, which builds discipline in all areas of life.
Looking to burn fat while improving endurance? You might want to check out our guide on Best Bodyweight Exercises for Weight Loss for more insights on effective fat-burning routines.
Essential Movements in Bodyweight CrossFit Workouts
If you’re serious about Crossfit bodyweight workouts or looking for the best bodyweight Crossfit workout, these are the staple movements you’ll want to master:
- Squats: Air squats, jump squats, and pistol squats for lower-body strength and power.
- Push-ups: From standard push-ups to hand-release and plyometric push-ups, they build upper body and core strength.
- Burpees: Love them or hate them, burpees are a CrossFit staple that will leave you gasping for breath.
- Core Work: Hollow holds, sit-ups, and V-ups help you develop a rock-solid core.
- Cardio Elements: Running, jumping lunges, and box jumps keep your heart rate elevated.
- Handstand Work: Developing handstand push-ups helps build pressing strength and balance.
- Planks: One of the best exercises for core stability, which translates to better overall fitness.
Best Bodyweight CrossFit Workouts (No Equipment Needed!)
1. Cindy (AMRAP 20 Minutes)
- 5 pull-ups (modify if needed)
- 10 push-ups
- 15 air squats
2. Murph (Bodyweight Version)
- 1-mile run
- 100 push-ups
- 200 air squats
- 1-mile run
3. Death by Burpees
- Start with 1 burpee in minute 1
- Add 1 burpee each minute until failure
4. Tabata Air Squats & Push-ups
- 20-sec work / 10 sec rest x 8 rounds each exercise
5. The Grinder (AMRAP 15 Minutes)
- 10 push-ups
- 20 air squats
- 30 sit-ups
6. Leg Burner (EMOM 10 Minutes)
- 12 jump squats
- 15 lunges (each leg)
- 30-second plank hold
Tips for Maximizing Your Bodyweight Workouts
- Focus on Form – Bad form leads to injuries. Master each movement first.
- Use Time Under Tension – Slower reps increase intensity without adding weight.
- Add Explosive Movements – Jump squats and plyometric push-ups make workouts more effective.
- Control Your Breathing – Proper breathing keeps your energy up.
- Track Your Progress – Log your reps, times, and improvements to stay motivated.
- Stay Consistent – The key to results is showing up regularly.
As Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Research from the Journal of Strength and Conditioning Research found that individuals who followed a structured bodyweight training program consistently improved their endurance and strength significantly in just eight weeks.
If you want to explore more effective bodyweight exercises, check out our other blogs on strength training and fitness.
- Best Bodyweight Chest Exercises to Build Strength at Home.
- Top Bodyweight Bicep Exercises with No Equipment to Build Strength in 2025.
- 10 Best Bodyweight Shoulder Exercises to Build Strength & Mobility in 2025.
- Bodyweight Pull Exercises for Strength and Muscle Growth.
- Best Bodyweight Glute Exercises to Strengthen and Tone in 2025.
- Top Bodyweight Forearm Exercises for Grip & Strength.
- Top 10 Bodyweight Hamstring Exercises for Strength and Flexibility in 2025.
FAQs
Can I get ripped with bodyweight exercises?
Absolutely! Bodyweight CrossFit workouts use high-intensity functional movements to build muscle definition and endurance. When combined with proper nutrition, bodyweight training can help develop a lean and muscular physique.
Do CrossFit workouts build muscle?
Yes! CrossFit workouts without equipment can still build muscle by using bodyweight resistance, explosive movements, and progressive overload. Exercises like push-ups, squats, and burpees engage multiple muscle groups and promote muscle growth.
Is CrossFit better than the gym?
It depends on your goals. CrossFit emphasizes functional fitness, endurance, and strength using varied movements, while a traditional gym allows for targeted muscle building with weights. Many people find CrossFit more engaging and effective for full-body conditioning.
Why are CrossFitters so lean?
CrossFit workouts are intense and combine strength training with high-rep, fast-paced movements. This combination helps burn fat while preserving muscle, leading to a lean and athletic physique. The high-calorie burn from HIIT-style CrossFit sessions contributes to their low body fat percentage.
Conclusion
Bodyweight CrossFit workouts prove you don’t need a gym to get an incredible workout. Whether you’re short on time, traveling, or just looking for a killer sweat session, these workouts deliver. Start small, scale up, and push yourself with CrossFit workouts without equipment—the efficiency and challenge of these exercises will leave you amazed at how effective they can be.
So, what are you waiting for? Pick a workout, set a timer, and get moving! Which workout are you trying first? Let me know in the comments!
