These are the workouts you should do when you can't go to the gym and have nothing but your own body weight.
It is always important to have a structured plan: even if you do not have access to a box, know how to follow a specific plan.
I often find myself in the middle of nowhere, with no semblance of a room for miles around.
Instead of putting aside my personal fitness during these trips, I like to have a few training sessions without equipment under my elbow.
Since I'm not going to be heavy lifting, I focus on metabolic conditioning or METCON for short.
These circuit workouts are high intensity to improve fitness and cardiovascular health while making you lose weight. They are also comprised of strength exercises that trigger a metabolic response, helping you build strength simultaneously.
Good workouts require nothing more than your body and some space.
Here are ten CrossFit workouts that require no equipment.
Do them anywhere.
Do you want to follow a complete CrossFit training program without equipment? Click here to find out more.
Workout #1
10-9-8-7-6-5-4-3-2-1 Reps for Time:
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burpees
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push ups
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Air Squats
Set a stopwatch and do the sequence 10-9-8-7-6-5-4-3-2-1 but doing 10 burpees, 10 pushups, 10 squats, then repeating the sequence this time doing 9 repetitions of each movement. You will continue to do one repetition of each of the three movements until your last squat.
workout #2
For Time:
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100 push ups
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100 Sit-Ups
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100 Air Squats
This workout, although simple, has a high number of repetitions. People with a higher level of fitness may not have trouble doing all 100 reps in one go for each exercise. Most people are better off spreading out the reps of each exercise.
There are countless ways to do this, but here are a few that I've tried and enjoyed:
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10 rounds of 10 push-ups, 10 sit-ups, 10 squats.
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5 rounds of 20 push-ups, 20 sit-ups, 20 squats.
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4 rounds of 25 push-ups, 25 sit-ups, 25 squats.
Workout #3 “Super Legs”
5 Rounds for time:
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20 Air Squats
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20 Alternating Lunges
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20 Alternating Split Squat Jumps
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10 Squat Jumps
Workout #4
As many laps as possible (AMRAP) in 20 Minutes:
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5 Handstand Push-Ups
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10 Pistol Squats
Workout #5
5 Rounds for Time:
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20 push ups
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20 Squats
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20 burpees
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20 Pistol Squats
This workout is the Fittest Man on Earth Rich Froning Quadruple Travel Workout.
"Having a bodyweight workout that you can do automatically on travel days or when you're stuck indoors is essential. You really don't need gym equipment to challenge yourself with a tough workout," Rich said.
74-44-11 Reps for Time:
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burpees
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push ups
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Sit-Ups
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Air Squats
Perform 74 reps of each move, then 44 reps of each move, then 11 reps of each move. Perform the 74 Burpees before moving on to the 74 Push-Ups, etc.
Workout #7 - “The Longest Mile”
4 Rounds for Time:
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10 burpees
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100 Meter Run
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10 Air Squats
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100 Meter Run
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10 push ups
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100 Meter Run
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10 Sit-Ups
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100 Meter Run
Workout #8
8 Rounds for Time:
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11 Hand Release Push-Ups
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30 Walking Lunges
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19 Sit-Ups
Workout #9 - “The 5-5-5 Standard”
5 Rounds for Time:
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15 Air Squats
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15 Burpees
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15 Hand Release Push-Ups
Workout #10
5 Rounds for Time:
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10 push ups
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15 Sit-Ups
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20 Air Squats