When I first heard about CrossFit, I wanted to know if it was possible to do CrossFit workouts at home, or if to be able to do them it would be necessary to join a gym. Since you are reading this, I assume you are wondering the same thing. The good news is that it certainly is possible to do CrossFit workouts at home.
Before starting, it’s wise to get some instruction from a certified trainer. If you don’t have access to one, there is plenty of information available online to help you get underway.
In this article, we will look at what CrossFit involves and who it will suit. We will also look at what a typical workout consists of and what you will need to do CrossFit workouts at home. If you don’t have any equipment, not to worry. It’s possible to improvise and make your own simple CrossFit equipment.
What is CrossFit?
When done on a regular basis, CrossFit workouts are one of the most effective ways of developing lean muscle mass and achieving a very high level of fitness in a short period. A comprehensive form of exercise, it works by increasing and optimizing athleticism in the ten recognized areas of fitness. These include cardio/respiratory endurance, strength, stamina, power, speed, flexibility, agility, coordination, accuracy and balance.
CrossFit workouts combine a variety of components, which may include weight training using dumbbells, barbells, and kettlebells. You can also sprint, climb, throw rubber tires, jump rope, row and use a medicine ball. Pull-up bars and gymnastic rings can be utilized, and the list goes on. Not all of the above components will be incorporated into a single session.
An almost limitless range of activities can be undertaken during workouts, using a variety of fitness equipment. This means that no two sessions need ever be exactly the same, unless you want them to be. While the workouts are intense, each element is short, with an entire session typically lasting just fifteen to twenty minutes.
Read on to find out more about CrossFit and decide if doing CrossFit workouts at home could be for you.
Who is CrossFit For?
CrossFit is for anyone who wants to build muscle tone and increase their strength, fitness level, balance, and flexibility.
CrossFit was once the domain of elite athletes, fire fighters, members of the military and police force and others whose profession necessitates they be in peak physical form. In recent times it has gone mainstream, with an increasing number of people in a wide range of age groups taking it up. These people like that the sport offers infinite variety, so it is never boring. Challenging, yes, there’s no doubt about it, but many individuals who try it, quickly become hooked.
CrossFit Home Workouts Demo
What Does a Typical CrossFit Workout Consist Of?
An example of a typical CrossFit workout is 50 Lunges, 50 Kettlebell Swings, a 60-second sprint, 50 One-Legged Squats, 50 Push-Ups, 60 seconds of rope jumping and 50 Box-Jumps, followed by 50 Hanging Knees-to-Elbows.
A subsequent session might consist of Push-Ups, Burpees, Air-Squats, Lunges, Sit-ups, Russian Twists, Planks, and sprints, or longer runs. The next session would be different again, and so on and so forth. Exercising in this manner challenges the muscles and, as a result, they tone up fast. While the workouts are tough, the moves can be modified to suit an individual’s fitness level.
What You Will Need to do CrossFit Workouts at Home
Whether you’re a beginner to CrossFit or more experienced, it’s great to have the option of being able to do CrossFit workouts at home.
To do CrossFit workouts at home, you will need some exercise equipment. While it’s nice to have the proper equipment, if you are on a tight budget, use whatever you have at your disposal that will do the job.
If you can afford just one piece of exercise equipment, make it a jump rope. If you can afford a second piece of exercise equipment, go with a kettlebell. These two fitness tools will give you a good base from which to start, and you can add to them later as your budget permits.
What Weight Kettlebell Should I Buy?
The weight of the kettlebell you use will vary depending on the exercise. As a guideline, adult females who have not exercised before should start with a weight no heavier than between 9lbs and 13lbs. Women who have been exercising for a while may be able to start with a weight of between 13lbs and 18lbs. Very fit females may be comfortable using a weight of between 26lbs and 35lbs.
Adult males who are out of shape should start with a weight no heavier than between 18lbs and 26lbs. Moderately fit men should find a weight of between 35lbs and 44lbs a good starting point. Athletic men may be comfortable starting with a weight of between 35lbs and 62lbs, or heavier.
If in doubt, go lower rather than risk an injury that could put you out of action.
What if I Don’t Have any CrossFit Equipment?
If you can’t afford to invest in CrossFit equipment, you want to test the waters before spending any money or you just want to get started right away, with a little imagination and improvisation you will be able to do CrossFit workouts at home using furniture and other household items and fixtures that you can find in many parks. You can also easily make some simple pieces of exercise equipment to use in your CrossFit home workouts.
Don’t have access to a kettlebell? No problem! Fill an empty plastic milk or juice bottle with water or sand, secure the lid tightly, and use that. Don’t have a barbell? Fill two empty plastic bottles with water or sand and screw their lids on tightly. Attach the bottles to either end of a metal rod, and there’s your barbell.
A home gym will enable you to do upper body exercises such as Tricep Dips and Pull-Ups. The good news is, you can still do these without one. A concrete ledge, the jungle gym at your local park or even a sturdy tree branch is a great substitute for a Pull-Up bar. A stable chair or a park bench can be used to do Tricep Dips.
Think outside the square and you should be able to find suitable substitutes for just about any piece of exercise equipment you will need to do CrossFit workouts at home.