31 At-Home or Travel Workouts

Here are 31 workouts that you can complete regardless of where you are, on holidays, at-home or in quarantine. You can also quickly adapt them to suit what you have around you, equipment or no-equipment, short on time, change them up so that you can still remain active.

  • Ladders
    Choose 1 bodyweight movement, like pushups or burpees (or select from the “Exercises you’ve never tried” list at the end of this post.)Do 1 movement per minute at the top of every minute.  Add a rep every minute.  Go until you can’t complete the required reps in a minute.You might want to add 2-3 other movements to make this a workout. Score is combined total of all movements.
  • Head-to-Toe Sprint
    7 Rounds for Time:
    10 Push-ups
    10 Air SquatsRun 200m
  • “Michael”
    800m Run
    50 Situps
    50 Back Extensions (sub Supermans or some other back extension exercise)
  • Descending Ladder
    For time: 10-9-8-7-6-5-4-3-2-1 of 3 different exercises (choose from the standard bodyweight list, like burpees and pushups and situps, or choose from the more novel list below.)
  • Gym Practice
    AMRAP in 20:00
    10 Handstand pushups
    10 Pistols
    (Sub in whatever your clients’ weakest gymnastics movements might be.)
  • “Tabata Whatever”

    Choose 5 home-friendly exercises.  For each of the exercises, perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.


    Tabata Row
    Rest 1 Minute

    Tabata Squats

    Rest 1 Minute
    Tabata Pull-ups

    Rest 1 Minute

    Tabata Push-ups
    Rest 1 Minute
    Tabata Sit-ups
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60
  • 800m of Burpee Broad jumps
  • Bodyweight “Filthy 50”
    For Time:
    50 Tuck Jumps
    50 Push-ups50 Air Squats
    50 Handstands
    50 Walking Lunges
    50 Sit-ups
    50 Second L-Sit
    50 Burpees
  • 5k Test – run a 5k for time.
  • For Time:
    Run 400m
    50 Air SquatsRun 400m
    50 Push-ups
    Run 400m
    50 Sit-ups
    Run 400m
  • In 20:00, perform a maximum handstand. Every time you drop, perform 20 dumbbell snatches, alternating hands.
  • The Burpee Sprint Maxout, from Men’s Health

    5 x 2-minute rounds:
    10 burpees
    200-m sprintMax-rep burpees

  • “Cindy”

    20 minutes, as many reps as possible (AMRAP)

    • 5 Pullups
    • 10 Pushups
    • 15 squats

    Set a timer for 20 minutes. Complete as many rounds as you can before the clock runs out. Replace Pullups with something novel from the list below if necessary.

  • “Chelsea”

    Every minute on the minute (EMOM) for 30 minutes. Replace Pullups with something novel.

    • 5 pull-ups
    • 10 push-ups
    • 15 squats
  • “Annie”
    50 double-unders / 50 situps
    40 double-unders / 40 situps
    30 double-unders / 30 situps
    20 double-unders / 20 situps
    10 double-unders / 10 situps
    …for time.
  • “Angie”

    For time, replace “pull-ups” with something novel from the list below.

    • 100 pullups
    • 100 pushups
    • 100 situps
    • 100 squats
  • “Murph”

    For time, replace Pullups with a novel exercise if necessary.

    • 1 mile run
    • 100 pullups
    • 200 pushups
    • 300 squats
    • 1 mile run
  • “300”
    This was the workout that propelled Mark Twight to fame, and pulled CrossFit along for the ride. Sub the pull-ups and deadlifts (or anything else) with novel exercises from the list below.
    25 pull-ups
    50 deadlifts (with 60kg)
    50 press-ups50 box jumps (onto a 60cm box)
    50 floor wipers (with a 60kg bar)
    50 two-handed clean-and-presses (with a 24kg kettlebell)
    25 pull-ups
  • “Griff”
    Run 800m
    Run 400m backward
    Run 800mRun 400m backward
  • 4 rounds of:
    Run 400m
    50 squats
  • Run 800m
    80 double-unders
    80 pushups
    then 600/60/60, 400/40/40, 200/20/20
  • 100-75-50-25 reps:
    flutterkicks (4-count)
    leg levers
  • 50 ring dips
    100 squats
    50 ring dips100 squats
    50 ring dips
    (sub dips on anything if your clients don’t have rings at home)
  • 21-15-9 reps of:
    Body blasters (burpee/pullup/knees to elbows)box jump burpees
    Belushi burpees (on jump turn 180 degrees)
    Burpee Jacks (plank jack to jumping jack)
  • Beep Test
    You can download the “beep test” as an audio file in several places. Here are the instructions.
  • 2 rounds:
    Max pushups 2:00Max situps 2:00
    Max flutterkicks 2:00
    Max squats 2:00
  • Run 10 minutes max effort
    200 squatsRun 10 minutes max effort
  • 5 rounds of:
    10 burpees20 box/bench jumps
    30 pushups
    40 squats
    50 lunges
  • “Crouching Tiger”
    50 squats25 pushups
    50 pistols
    25 fingertip pushups
    50 side lunges
    25 knuckle pushups
    50 walking lunges
    25 diamond pushups
  • 20-16-12-8-4 reps of:
    One-arm pushupsOne-legged squats
  • 5 rounds of:
    100 jumping jacks100 mountain climbers

If you have ANY questions about anything or need some additional guidance we are here for you.  Please email us at reception@crossfitproficient.com.au and we will help you out the best we can!

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