7 CrossFit Workouts Without Using Weights

Aaron Fike Special for NASCAR
Aaron Fike Special for NASCAR
Malavika Kanoria

CrossFit is gaining a lot of importance and for all the right reasons. It includes high-intensity movements that are varied. It is well suited for everyone irrespective of his or her physical and fitness level.

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CrossFit is mainly a strength program and works on areas like cardiovascular endurance, balance, accuracy, strength, flexibility, speed, stamina and overall coordination.

If you are someone who is looking to improve their fitness level while becoming a part of a community, CrossFit is for you. However, you must be sure of the Box you register with, as it will be fruitful only with an experienced Coach and a well-managed Box.

If you need more reasons to believe why CrossFit is for you, have a look at some important pointers related to it:

1. This routine will not only help you with the day-to-day tasks, but will also condition you for more critical situations. This is mainly because CrossFit increases your stamina, endurance and coordination.

2. CrossFit is not just one motion. It is a mix of movements. Therefore, with a little touch of variety, CrossFit never gets boring.

3. It is so vigorous and inclusive, that it ensures quick weight loss and fat reduction.

4. There are various routines and structures you can choose from, namely, EMOM, AMRAP, Chipper, RFT, Ladder, Tabata etc. Every CrossFit Box will have these terms written on the board. Be sure to do your research before you step in. Don’t worry, you will get used to it in no time.

Also, read 7 Explosive CrossFit Workouts To Build Muscles.

Apart from this, there are a few people who would like to do a CrossFit workout at home. It can be slightly tricky, as you will have to work on your form and technique. It is not impossible. We will guide you through it. So let us dive into a CrossFit Workout that does not require weights!

Let's have a look at the exercises involved in this workout


You can either do it with a pull-up bar or a sturdy table. Just get under the table such that your legs, torso and chest are under it. Bend your knees and place your feet on the floor or straighten it and extend it in front of you. Hold the edge of the table with your hands placed shoulder width apart. Use your strength and pull your body up. Pause for a second and get back down.


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Get down on your fours such that your wrists are directly under your shoulders. Push your legs back such that your toes are on the floor and your body forms a straight line from your head to your heels. Your arms need to be straight and your back needs to be perfectly aligned. Bend your elbows and lower your body towards the floor. Go down until your chest is just a few inches away from the ground and push yourself up.

Also, read 5 Explosive Push Up Workouts To Build A Strong And Muscular Chest.


#Jump Squats:

Stand straight with your feet hip-width apart. Keep your body straight and your arms by your side. Squat down by pushing your hips back and go down until your thighs are parallel to the floor. At once, push through your feet, get back up and jump as high as you can. Land on your toes and lower yourself down to the squat position.

Also, read 5 Effective Squat Exercises That'll Shape Up Your Butt.



Get down in the squat position with your hands by your side and your palms on the floor. Quickly, push your feet back to get in the push-up position. Engage your core and do a push-up. Pull your legs back such that they are between your arms. Push through your feet and jump up as high as you can with your arms extended over your head. Land on your feet and get in the squat position.

Also, read 6 Intense Burpee Workouts You Should Do For Maximum Impact.



Lie on the floor with your arms extended behind your head and your legs extended in front of you. While keeping your legs straight, lift them off the floor. At the same time, get your upper body off the ground as well and try to touch your toes with your fingers. Get back down to the initial position.

Also, read 8 Best Ab Exercises To Get Those Perfectly Sculpted Six Packs.


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Lie on your back and bend your knees to place your feet on the ground. Place your palms behind your head. Slowly, lift your upper body off the floor to bring your chest towards your knees. Get back down.


Some CrossFit routines comprising of the exercises mentioned before:

Workout #1

Do 6 cycles of:

10 Push-ups

15 V-ups

20 Jump Squats

Workout #2

There are 10 rounds in this workout:

Burpees: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Pull-ups: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

In the first round, do 1 burpee and 10 pull-ups, in the second round, do 2 burpees and 9 pull-ups and so on.

Workout #3


1-Mile Run

100 Pull-ups

200 Push-ups

300 Jump Squats

1-Mile Run

Workout #4

Time limit: 16 minutes, AMRAP

8 Burpees

8 Push-ups

16 Pull-ups

16 Sit-ups

Workout #5

10 RFT (Rounds for time)

10 Push-ups

10 Sit-ups

10 Squats

Workout #6


800-meters Run

50 Push-ups

100 Jump Squats

150 Sit-ups

800-meters Run

Workout #7


100 Burpees

Edited by Kumud Ranjan


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