The world of crossfit seems pretty intimidating at first. Most of us think of crossfit training as an advanced workout that requires crazy high jumps, kettle bells and what not. 

Well, this isn’t true at all. 

There are plenty of bodyweight crossfit workouts that you can easily do at home. They require no fancy equipment or beast-mode energy levels. These workouts are commonly known as WODs or workout of the day. 

While some of these WODs can be very dynamic and full of equipment, they can also be designed to suit a beginner working out from home. 

Here are 7 beginner-friendly crossfit workouts that you can try at home. 

1. 16-Minute WOD 

In a time frame of 16 minutes, do as many rounds of the following exercises as possible.

5 burpees 5 pull ups 10 lunges 10 sit ups 

Once you develop endurance, you can double the count of these exercises. 

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2. The Cindy Workout 

This workout is a popular WOD in crossfit. Within 20 minutes, do as many rounds of these exercises as possible.

5 pull ups 10 push ups 15 air squats 

The Running Sandwich 

If you enjoy outdoor workouts, you’re going to love this one. Like any good crossfit WOD, this combines strength, stamina, agility and improves endurance.  

400 meters of running 40 air squats 30 sit ups 20 burpees 10 pull ups 400 meters of running 

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4. Full Body Sprint Workout 

Do seven rounds of the following set as quickly as possible. 

10 push ups 10 air squats 200 meters of running 5. The Jump Rope WOD 

For this workout, you’ll need a jump rope and of course a lot of willpower. Do five rounds of the following set as quickly as possible. 

15 sit ups 30 regular jump ropes 15 air squats 30 regular jump ropes 

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6. Bodyweight WOD 

Do 8 rounds of the following set as quickly as possible. 

10 push ups 10 air squats 10 burpees 10 air squats 7. Interval Cardio 

This last one is perfect for all the runners out there. Do 10 rounds of the following routine at a comfortable and consistent pace. 

100 meters of sprinting 100 meters of walking 

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Final Thoughts 

While working out, you can take upto 45 seconds of rest in between your rounds. 

All these workouts may be beginner friendly but don’t mistake them for being easy. Crossfit is a form of high intensity interval training so make sure you get plenty of rest time to recover. 

Remember to start small and be consistent and you're bound to see results. 

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