Are you looking to change up your current workout routine? Try these 5 CrossFit Workouts that Require NO Equipment.

Workout 1

20 Minute AMRAP (As Many Rounds/Reps As Possible for 20 Minutes)

Walking lunges: 20 reps

Push-ups: 10 reps

Sit-ups: 15 reps

Workout 2

EMOM for 10 minutes (Every Minute on the Minute for 10 Minutes = 10 Sets)

Air squats: 10 reps

Burpees: 5 reps

Workout 3

For time (As fast as possible with full range of motion and good form):

Run 1 mile

100 air squats

Run 1 mile

Workout 4

AMRAP 15 minutes (As Many Rounds/Reps As Possible for 15 Minutes)

Alternating lunges: 20 reps

Push-ups: 10 reps

Sit-ups: 15 reps

Workout 5

8 Tabata Rounds (20 Seconds of work followed by 10 seconds of rest for 8 rounds of each exercise)

Squat jumps


Before engaging in any new fitness routine or exercise program, it is important to consult with a qualified healthcare professional or certified fitness instructor. While the following 5 CrossFit workouts may not require equipment, it is essential to consider your individual fitness level, physical condition, and any pre-existing medical conditions or injuries. Exercise at your own risk and listen to your body’s limits. Stop exercising immediately if you experience any pain, dizziness, or discomfort. Remember to warm up properly before each workout and cool down afterward. The information provided is for educational purposes only and should not be considered as a substitute for professional advice. By choosing to participate in these workouts, you assume all risks associated with the exercises and release any liability from the creators or providers of this content.

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CrossFit Benchmark Workouts