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Our CrossFit workout list for the best beginner’s exercises for training at home

Sporty young Asian woman exercising at home, watching fitness video on Internet or having online fitness class, using laptop, living room interior, copy space

Life can get pretty hectic at times! And if we’ve learned anything from the recent COVID-19 pandemic that took the world by storm, it’s that everything can change at the drop of a hat! For example, having to go into lockdown and practice safe social distancing – which can throw a spanner in the works with regard to your weekly exercise routine. Please follow the link to our article on weightlifting vs CrossFit for more information.

But, just because you may find yourself unable to get to the gym for a few weeks it doesn’t mean that you need to put your exercise on hold. In fact, there are many things that you can do at home to keep that heart rate up and maintain a decent enough fitness regimen.

Welcome to our beginner’s CrossFit workout list for exercise and training at home

Exercising at home can be difficult. Finding the motivation to work out without a set routine or clear guide can often result in us skipping it altogether, sitting down on the sofa and binge-watching Netflix instead.

This is why we’ve decided to share a CrossFit workout list for more structured exercises and training that you can try at home!

First, we’re going to share a CrossFit workout list for beginners. This will be intensive enough, but not too cumbersome that you end up burning yourself out!

Keep an eye out over the coming weeks as we’re going to go through a more comprehensive and demanding CrossFit workout list for the CrossFit veterans who crave a bigger challenge when training at home.

But before we begin let’s take a quick look at all of the equipment you’ll need to get started.

A list of everything you need to CrossFit at home

Understandably, you likely won’t have all of this gear at home and available to you. In any case, if you’re serious about training at home, you should invest in your own CrossFit equipment over the coming months – it’s always handy to have!

In order to get the most out of the exercises that follow, you’ll need most of this gear – but some are not essential and can easily be substituted (i.e., a treadmill with the great-outdoors).

  • Some room for activities! You don’t want to be swinging kettlebells about in the toilet under the stairs
  • Set of kettlebells
  • Dumbbells (an assortment of weights for progression and flexibility)
  • A pull-up bar
  • A treadmill can’t hurt (though not essential – the world is your treadmill)
  • Burpee boxes (though stairs can work just fine)
  • Barbell with assorted weights
  • Jump ropes
  • Medicine balls

Our CrossFit workout list for the best beginner’s exercises at home

OK, let’s get stuck in! Here are 15 energising CrossFit exercises that you can get stuck into at home:

1. 10 to 1 kettlebell countdown: Using a moderate weight’ kettlebell do 10 of the following kettlebell exercises (followed by 9 > 8 > 7 > 6 > and so on down to 1):
– kettlebell swings x 10 (alternative arms)
– kettlebell thrusters x 10 (hold a light kettlebell at arm’s length in front of your chest and squat; then raise it overhead)

Fit woman warming up while doing stretching exercises at home in front of the TV.

2. 8 min Burpee Workout: Simply carry out as many burpees as you can within 8 minutes.

3. Body-Only Workout: – Perform 3 total rounds of 10 of the following body exercises with as much intensity as you can manage:
– Squats
– Sit-ups
– Push-ups
– Ring rows
– Burpees

Young woman in activewear watching online courses on a laptop while exercising at home.

4. Squat, pull-up, press, and run: Do 3 rounds of the following as quickly as you can:

12 squats with a barbell
10 pull-ups
8 push presses
¼ mile run

5. Run Sandwich: Do a ¼ mile run > 40 squats > 30 sit-ups > 20 burpees > 10 pull-ups > and another ¼ mile run to finish off

 6. Jump and Lunge: Complete 5 rounds of the following:
15 lunges on each leg with moderate weight barbell
60 jumps with a jump rope

Mother with daughter practicing yoga exercises at home.

7. Push, pull, and run: Complete 5 rounds of the following exercises:
10 push-ups
10 pull-ups
½ mile run

 8. Burpee box jumping: In 8-minutes, do as many as you can of the following:
8 burpee box jumps
16 kettlebell swings

 9. 21 – 15 – 9: Do 21 burpees and deadlifts > then 15 of each > then 9 of each

 10. Squat variations: Squat with a moderate-weight barbell but hold the squat position for 2-minutes (or as long as possible) > following that do three rounds of the following:
10 burpees
15 sit-ups
20 squats

 11. Push-ups and lunges: Over the course of 8 minutes alternate between the following:
20-seconds of push-ups with 10 seconds of rest
20-seconds of lunges with 10 seconds of rest

 12. 10 4 10: In 10-minutes perform as many of the following sets as you can:
10 kettlebell swings
10 box jumps
10 ring dips

13. Jump ropes and dumbbells: Over 16-minutes complete the following exercises:
3-minutes of jump rope (with 1 minute rest)
3-min of weighted sit-ups (1 min rest)
3-min weighted lunges (1 min rest)
3-min dumbbell thrusters (1 min rest)

 14. 5 x 5 burpees: Do 5 sets of the following:
5 push-ups
5 burpees
– Run on the spot for 1 minute

 15. Squat push-press with medicine ball: For 1 minute do as many of the following (with 15 seconds rest in between, repeating up to 3 times):
– Hold a medicine ball in front of your chest at arm’s length >
– Squat holding the medicine ball in place >
– Return to the standing position and press the ball overhead and tilt your head up >
– Return to starting position and repeat


Remember, these are each individual exercises – if you try to do all 15 in one sitting, you’re going to have a bad time! That said, these different exercises should give you plenty of variety and opportunity to get the blood flowing.

We hope you find this list helpful. Be careful and most important of all: enjoy!

We understand taking part in group sessions can be daunting – particularly if you haven’t exercised for a while. Rest assured that we pride ourselves in having a tight-knit community of kind and supporting CrossFitters and we’d be honoured to have you join us!

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