16-Days of Beginner CrossFit Workouts You Can Do From Home

Let’s face it, we can’t all get to the gym as often as we’d like.  Life just gets in the way sometimes.  But you don’t have to let your fitness pursuits suffer.  You can still get a perfectly good workout done in your backyard or living room.  While its not ideal, it allows you to keep making progress during those times when you just can’t seem to make it to the gym to train.

These workouts are designed to take between 5-15 minutes, deliver a good dose of intensity and requires nothing but your able body and a little room to move.

Download the workouts here.

***Update 28/08/2010 – If you’re just getting started with CrossFit, it would pay to check out these posts below as they’re good things to commence in parallel.***

The combination of body weight and gymnastic exercises is virtually limitless.  If you think your body weight isn’t enough to challenge you, I suggest you check out this website: Beast Skills

If you can do even half the stuff on that website you’re a better athlete than me…

Stop with the excuses why you can’t get to the gym.  In just 5 minutes you can be all done.  So hurry up and get on with it already!
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124 Responses to 16-Days of Beginner CrossFit Workouts You Can Do From Home

  1. Pingback: Michael Ashcroft's 16 Day's Of Beginner Crossfit Workouts | Get Fit Online

  2. PB says:

    Hi Mike,

    Thanks for putting this workout together.
    Would you be able to provide a breakdown of calories burned per routine (day)?



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  4. bill mcguire says:

    I have a question about the Tabata intervals. For instance, on Day 2 of the beginner workout, is it pushups/rest/situps/rest/squats x 8 or pushups/rest/pushups/rest til I have done pushups 8x then move to the next exercise?

  5. Kyle Ligon says:

    There’s a new website, http://www.WODatHome.com (WPS) that gives you a work-out program to follow with the limitations of a home gym in mind. They lay out exactly what to do each day and give equipment substitutions and stuff.

  6. Kyle Ligon says:

    On the tabata intervals, if it is calling for tabata push-ups, tabata squats, and tabata sit-ups, you should perform 8 rounds of 20 seconds of push-ups and then 10 seconds of rest before moving on to 8 rounds of the next exercise.

  7. Jessica says:

    When they say for time, how much time is that? 1 minute, 5 minutes?? New to crossfit and would like to try it out.

  8. Jessica says:

    Ok when it says for time, how much time is that? 1 minute, 5 minutes?? I’m new to crossfit and am looking forward to trying it out.

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  11. Kyle Ligon says:

    When it says “For Time” that means “As fast as you can.” You will do the movements in order and go through the specified number of rounds as quickly as you can. If the workout calls for an “AMRAP” or “As Many Reps As Possible,” it will specify how much time you have and you will do as much work as you can in that amount of time.

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  13. Cindy Pruschki says:

    I am also new to cross fit. For the tabata intervals–translation is do pushups for 2 minutes and 40 secs then rest for 10 secs. Is that right? Also how many seconds am I allowed to rest inbetween each round? After that 15-16 day beginner workout what do I do next. I am in Iraq at a place where there is no cross fit trainer. What do you recommend? I ordered those resistance bands to sling over the pull up bar so I can place my foot through it to assist me. The gym is small, but we do have weights and medicine balls, jump ropes, elliptical, stationary bike and a treadmill.
    Thank you for your assistance.

    Cindy P.

  14. Jake S says:

    Mike, thank you brother! I just completed 100 burpees. I never thought I could achieve that. This 16 day beginners guide is wonderful. I plan to go back though and test my times against my first round, however what would you recommend after this 16 day workout to keep the fat burner/ muscle building up? (I can’t join a CrossFit gym cause I travel to different cities 5 days a week.)

    Thanks again, you’ve changed my life!

  15. Kyle Ligon says:

    Sorry if my Tabata explanation was unclear above. Do 20 seconds of push-ups followed by 10 seconds of rest. Repeat that 8 times:)

    If you are at a place where there is no CrossFit gym or trainer, you can check out our site http://WODatHome.com that give programming based around having only a barbell, pull-up bar and kettlebell with equipment and fitness level substitutions and video links.

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  20. Katie says:

    Started day one… Working mom of three kids under three, including twins. Feels great to be back at it! Thanks for this and the no nonsense synopsis of fitness.

  21. Shelley says:

    Thank you for this! I’ve done Crossfit before in an actual CF gym and it just doesnt work with my work schedule, so I am slowly buying equipment for my own at home gym. But your workout is perfect for me to use with what I have. Thank you!

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  27. Jennifer says:

    I’m on day one of the CF 16 day schedule, is there another schedule to continue after my 16 days are up? I would really appreciate it.

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