15 Home CrossFit Workouts to Burn Fat and Build Muscle

Workout 2: 16-Minute AMRAP

In 16 minutes, do as many rounds as possible (AMRAP) of:

• 10 Burpees
• 10 Pullups
• 20 Lunges
• 20 Situps

“This will be a grind. Have a good solid warm up, then get right into it,” says Manzo.

Workout 3: 20-Minute EMOM

This workout follows an every-minute-on-the-minute (EMOM) pattern. Do the prescribed exercises at the start of each minute, and then rest for the remainder of each minute. Do this pattern 5 times, for 20 total minutes.

• Minute 1: 15 Pushups
• Minute 2: 10 Pullups
• Minute 3: 15 Situps
• Minute 4: 20 Lunges

“Work hard to hit that goal in the minute and enjoy the rest until the next!” says Manzo.

Workout 4: 10 to 1

This workout uses an ascending/descending rep scheme. On your first “round,” you’ll do 10 burpees and 1 pullup. The next round, you’ll do 9 burpees and 2 pullups, and so on until you finish at 10 pullups and 1 burpee.

• Burpees: 10-9-8-7-6-5-4-3-2-1
• Pullups: 1-2-3-4-5-6-7-8-9-10

Try to rest as little as possible between rounds.

Workout 5: 10 rounds of 20

Do 10 rounds of the following:

• 20 Mountain Climbers
• 20 Situps
• 20 Air squats
• 20 Lunges

“Who doesn’t want a core and leg burner?” says Manzo. “This will have you sweating and your legs burning.”

Workout 6: Murph

“Murph,” a Memorial Day staple at American CrossFit boxes and easily one of the most grueling CrossFit WODs imagineable, can easily be done anywhere with a pullup bar.

• 1-mile Run
• 100 Pullups
• 200 Pushups
• 300 Air Squat
• 1-mile Run

You may break up the pullups, pushups, and air squats as you see fit. Many CrossFitters do it in segments of 5 pullups, 10 pushups, and 15 squats. Another option is 5 pullups, 5 pushups, 15 squats, and 5 pushups.

Professional CrossFitters will do this workout with a 20-lb weight vest, but that’s optional (and probably discouraged for anyone doing this workout for the first time). Here’s a primer on the top 10 tactics to survive Murph.

“[This is] the best CrossFit classic WOD,” opines Manzo.

Workout 7: 7-Minute AMRAP

In 7 minutes, do as many rounds as possible of the following:

• 10 Lunges
• 10 Mountain Climbers
• 10 Pushups

“Enjoy the rest and hit the AMRAPs hard and fast,” says Manzo.

Workout 8: 16-Minute Upper-Body AMRAP

In 16 minutes, do as many rounds as possible (AMRAP) of:

• 8 Burpees
• 8 Pushups
• 16 Pullups
• 16 Hanging Knee Tucks or Situps

“It’s going to be an upper-body killer,” says Manzo.

Workout 9: Full-Throttle AMRAP

In 20 minutes, do as many rounds as possible (AMRAP) of:

• 21 Jumping Air Squats
• 15 Pushups
• 9 Burpee Pullups (Grab the pullup bar at the top of the burpee jump and finish the pullup.)

“Watch—those air squats will catch up on you,” says Manzo.

Workout 10: High-Rep Bodyweight Classic

Do 8 rounds of the following:

• 10 Pushups
• 10 Air Squats
• 10 Burpees
• 10 Air Squats

Rest as little as possible between rounds. “High reps equal a great aerobic workout,” says Manzo.

Workout 11: 12-Minute AMRAP

Set your timer for 12 minutes and do as many rounds as possible (AMRAP) of these exercises:

8 Air Squats

8 Jumping Lunges

16 Russian Twists

“Workouts to improve your cardiorespiratory fitness are easy to do at home. Just keep the intensity relatively high and rest periods short,” says Hayden-William Courtland, Ph.D, C.S.C.S., CrossFit coach and assistant general manager at Solace New York, who created this workout and the rest below. 

Workout 12: 5-10-15-20-15-10-5

Consider this a ladder workout, in which you progress on a 5-rep count. Start with 5 reps of each, then 10, and so on until 20, and then make your way back down the ladder. These are the moves:

Dips (on chair or couch)

Mountain Climbers

Jumping Jacks

Skater Shuffle

“This workout, and the others on this list that I created, cover a broad range of movements, addressing all major muscle groups,” Courtland says. 

Workout 13: All About Tabatas

A Tabata interval workout means you go for 20 seconds of all-out effort, then rest for 10 seconds, and repeat for 8 rounds. That’s a total of 4 minutes of work, so don’t be afraid to go hard! Follow that format for each Tabata exercise below:

Tabata Jump Rope

Rest 1 min

Tabata Pushups

Rest 1 min

Tabata Burpees

Workout 14: 10-Minute AMRAP

A new set of moves; the same format of going for as many rounds as possible. Work for 10 minutes straight, following these exercises:

40 Jump Ropes

15 Situps

12 Dumbbell Goblet Reverse Lunges (use a book, bottle, or any heavy object as your weight)

Workout 15: 5 Rounds of 1-Minute Moves

Do as many reps as you can in 1 minute for the 4 exercises below, repeating for 5 total rounds. To add weight to your deadlift and press, hold a book, bottle, or other heavy object in both hands. For reverse burpees, jump up, squat down, roll to your back, lifting your feet off the floor, then roll back up, plant feet, and explode to the top. Here’s the sequence:

1 min: Max Deadlifts

1 min: Max Press

1 min: Max Reverse Burpees

1 min. rest

“Although building strength at home is hard, you can still help maintain your strength, so grab whatever object you have available and get started,” Courtland says.