Top 3 CrossFit Workouts for Beginners (No Equipment Needed)

    If you’re unsure about CrossFit and need to learn more, this article is for you. Watching a lot of fitness videos online, most people feel that the workouts appear pretty hard. You can start exercising without expensive gear and no need to spend much time getting the basics. All you really need to do CrossFit is use your own body.

    I’m showing you three simple exercises you can try anywhere at home, on your balcony or in a nearby park. If you want to start your fitness journey, these exercises are a good choice and require nothing extra. Is it high time to start packing and head out? Let’s find out more now.

So, What Does CrossFit Really Mean?

    Just to be sure everyone understands, let’s briefly mention what CrossFit is. In essence, CrossFit involves a lot of intense training. To build your fitness, HIIT uses running, jumping, lifting weights and using your body to exercise.

    You don’t need to be a professional athlete or bodybuilder to join CrossFit. Even grandparents expect to find helpful information when they drive here. You should make the exercises fit your fitness level. That is what makes it stand out.

🧘‍♀️ Remember to Warm Up (Don’t Miss It)

    You should always emphasize warming up before you start a workout. It improves your circulation and helps you avoid injuries.

• Do this exercise for about 3 to 5 minutes to get ready:
• Includes 30 seconds of jumping jacks.
• Arm circles – go for 10 in one direction and 10 in the other.
• Do hip circles 10 times in each direction
• Try doing 10 repetitions on each leg.
• Stand in place and raise and lower your knees for 30 seconds.

Now your work is done and you are ready to move forward!

🔥 Challenge #1: How fast can you finish 15 rounds of 5 movements in 5 minutes?. 

    When you see AMRAP, it stands for “As Many Rounds As Possible.” Don’t panic — programming isn’t as scary as you might think.

This explanation will take about 5 minutes to read.

You only need as much space as a yoga mat provides for this exercise

🏃‍♂️ Moves:

You should do 5 push-ups (or from the knees if push-ups are very difficult).

• 10 squats
• 15 sit-ups

Set five minutes on a timer and do this set as many times as possible. Learn things when you’re prepared, not to compete with anyone else.

This is what I learned from experience.

    At the beginning, I played for 5 minutes and finished just 3 rounds. You may feel differently and that’s just fine. Don’t worry about others; just record your achievements. The following week, I completed 4 rounds. It sure felt awesome getting that small win.

Quickly move on to: Workout #2 - The "Tabata Burner"

    In Tabata, you do an exercise for 20 seconds, take a 10-second break and repeat for a total of 4 minutes.

🕒 Each round takes 4 minutes and 2 rounds will last for 8 minutes.

💪 Moves:

Round 1:

• Take 20 seconds to do jumping jacks.
• 10 seconds Break
• Finish the workout with 20 second squats.
• It’s time for a 10-second break now.
• Do it 4 times in a row.
• A second round may be held, if necessary.
• 20 seconds worth of Mountain climbers
• Now, take 10 seconds to pause.
• In 20 seconds, do lunges.
• Relax for 10 seconds.
• Do this action for 4 times.

    Tabata workouts are only a few minutes long, but they are very tough. You’ll notice your heart beating fast and that’s exactly what you want.

Thing I Want to Point Out:

    If you’ve never done HIIT before, you can reduce one round to 2 minutes and gradually add more time. At the start, I didn’t last the full 20 seconds during mountain climbers. After a while, your practice makes you stronger.

Workout #3 challenges you with the "Pyramid Challenge"

    It’s interesting to play this if you want to test how far you can go. The name “Pyramid” comes from the shape of the Reps which start high, lower down and then increase again.

About 10–15 minutes are required for this task.

🏋️‍♂️ Moves:

• 5 squats
• 5 push-ups
• Do 5 leg raises.

Then do:

• 10 squats
• 10 push-ups
• Doing 10 leg raises.

Then:

• A total of 15 for each is allowed.
• Let’s now go back down to the bottom:
• 10 of each is required.
• Have five same-colored spoken and written words.

You can stop as often as you need. You’re in no rush to get it done.

I’m Writing This in All Honesty:

    I didn’t do leg raises because I thought they were beyond my ability. Even so, I discovered a much simpler option — I simply bent my knees and I was fine. Stick to it through the hard times.

Make sure to stretch your muscles when you’re done.

Once you’ve finished your workout, look after your muscles. Spent a bit of time doing some stretching.

• Bend down and touch your toes for 20 seconds.
• Reach your arms out above your head
• Rolling slowly neck back and forth
• Try deep breathing for one or two minutes.

It allows your body to unwind and refresh itself.

In the End, You Can Get Fit Without Expensive Gear

    If you want to start with CrossFit, you don’t have to sign up for a gym or buy any expensive gear. You only require a small area, a little while and a lot of care.

    Anyone looking to get into CrossFit at home can start with these 3 routines. What’s the most wonderful part about this? You might exercise in your pyjamas, with your dog nearby or even while listening to your best Bollywood music.