Twenty Minute CrossFit Routines You Can Do At Home

If you want to stay in shape but you don't have time to do it, CrossFit is a great option. In this article, we'll tell you how you can enjoy the best home training routines in just 20 minutes.
Twenty Minute CrossFit Routines You Can Do At Home

Last update: 02 October, 2018

If you like CrossFit but you don’t have enough time to go to the gym, we are here to help! We are going to show you that it is possible to enjoy a great CrossFit workout, in just 20 minutes, at home.

The exercises that you can do at home don’t require any equipment, we’ll focus on exercises where you can just use your own body weight. This means that you can include crunches, push-ups, jumps, pull-ups, and more.

Remember, just 20 minutes each day is enough to complete a routine and enjoy all the benefits that CrossFit has to offer. Besides, not leaving your home to exercise is very convenient.  From now on, any time of the day is perfect to do a CrossFit routine!

The best 20-minute home CrossFit routines

Let’s review some of the exercises that you can do at home, even if you only have 20 minutes to workout:

1. Pull-ups (20 repetitions)

If you don’t have a pull-up bar, you can use a table; just make sure that it can support your weight. If you do use a table, support your arms on the edges and place your legs under the table.

Next, contract your dorsal muscles and bring your body up and closer to the table, before going back down. Keep in mind that stretching your legs can make this exercise easier. Likewise, don’t forget that you can buy pull-up bars that will allow you to exercise, just as if you were at the gym.

2. Single leg squat (30 repetitions)

Secondly, we suggest an exercise that’s really easy to do; we’re talking about squats. To do them, you just need a chair to hold on to, and keep your balance. Don’t forget to hold your glutes in the right position during the flexion.

Squats are an ideal exercise to keep your legs in shape and tone your butt. If you want to add a little more intensity, we recommend that you don’t use a support and that you hold weights in your hands.

“To uncover your true potential, you must first find your own limits and then you have to have the courage to blow past them.”

-Picabo Street-

3. Push-ups (30 repetitions)

Push-ups are an exercise designed for military training, they help to develop the pectoral muscles and the triceps, with added benefits for other muscles.

Girl doing push ups at home.

Start by lying face-down with your hands on the floor, shoulder-width apart. Keep your body straight as you lower it to the floor by bending your arms. Extend your arms to lift your body up and repeat.

Remember that you should only lift your body weight with your arms; try not to use other areas of the body. Among their many benefits, push-ups help you to achieve balance and stability, to develop muscular density and tone up the upper part of your body.

4. Lunges (20 repetitions per leg)

Lunges, on the other hand, help to effectively work your quads, hamstrings and glutes. They’re definitely a great exercise to tone up and shape your legs and butt.

Girl doing lunges.

Start by moving one leg forward and lower your hips until both of your knees are flexed in a 90 degree angle. Keep your front knee aligned with your ankle and instead of pushing it forward, try not to touch the floor with your back knee.

Meanwhile, keep your back straight, your shoulders relaxed and your head held up. Make sure your core is involved during the whole exercise. And finally, when you return to the starting position, do it by using your ankles.

5. Burpees (20 repetitions)

Finally, burpees are an ideal exercise to burn calories and work all of your muscles. To begin, stand up, with your feet shoulder-width apart. Next, squat down with your hands on the floor.

To continue, move your feet backwards in a push-up position, and keep your hands firmly on the ground. Lower your chest to do a push-up and finish off by standing up again, and jumping in the air. Clap your hands together above your head as you jump.

And remember, you must rest for at least one minute between each exercise, the necessary time to recover your energy. All that you need is the motivation to get the results that you want. Thanks to this 20 minute CrossFit routine that you can do at home, you can enjoy all of the benefits that this exercise provides.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.