Crossfit home gym is the perfect go-to place if you want to practice intense bodyweight workouts. Mostly, people have a mindset that Crossfit workouts are very tough and not for everyone, but it’s not true.

In this post, we will discuss about the methods that can help you create an intense body weight workout for yourself.

Crossfit Suggestion #1 Learn the Basics

If you’ve not got mastery over the basic Crossfit exercises such as pushups, pullups, and squats, you have a lot of things to learn first before going for intense workouts. Out of pushup, pullup and squat, squat is the most important exercises and included in almost all workouts.

Though the exercise incorporates very easy movements, but if you still want to learn, ask your trainer or watch videos.

Crossfit Suggestion # 2 Don’t Depend on Equipments

Crossfit bodyweight training program includes exercises that do not require any Crossfit equipment. It is not necessary to have a pull-up bar to hang on, if you don’t have, use your surrounding and find something that can hold your body weight and keep you hanging in the air.

So, instead of complaining that your gym is lacking necessary equipments, use surroundings.

Crossfit Suggestion # 3 Good Look and Fitness both are two Different things

Crossfit home gym doesn’t care about looking good, but fortunately, a large majority of Crossfit members look good. Crossfit creates intense training and also, guide about the nutrition which leads to improved looks and appearance.  You’ll not turn into a body builder or a skinner runner; instead you’ll get a perfect athletic body as a result of Crossfit workout.

Crossfit Suggestion # 4 Maintain a Training Diary

Measuring your efforts is very much important to scale the results. Maintain a Crossfit training diary. Instead of recording your sets, reps or Crossfit exercises, find some good ways to measure your progress. As all the Crossfit workouts are different, you need to find out different ways to measure the success of each workout.

Crossfit Suggestion # 5 Understand Your Body

Crossfit is all about gaining complete fitness. The important thing you can do is to keep a training diary. Your diary will let you know what your potential is and what should be your fitness goal.

Make your workouts more intense by adding reps, sets and using different techniques.

 

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Tabata is a high-intensity Crossfit training program that improves cardiovascular fitness by working on both aerobic and anaerobic systems. This Crossfit home Gym WOD (Workout of the Day) involves four exercises and condensed the workout to only four rounds of each within 8 minutes.

Exercise # 1

Squats are one of the effective Crossfit body-weight exercise. Perform ‘air’ squats as fast as possible for 20 seconds followed by 10 seconds of rest, repeat it for four rounds. Try to practice the same number of squats you performed in the first round throughout each round. If you want to make it more difficult, try the bottom-to-bottom version in which you need to hold the bottom on an air squat during the 10 seconds of rest.


Exercise #2

The next exercise to perform in Tabata workout is Burpees. In order to perform Burpees, stand straight and jump into the top of a plank position, bend your elbows slightly to bring your chest to the floor. Jump your feet forward to your arms and stand up; add a jump once you are upright. Repeat the Burpees as many times as you can for 20 seconds followed by 10 seconds for four rounds.

Exercise # 3

Knees to Elbows are the third important Crossfit exercise to be performed as a part for Tabata. Stand at a Crossfit box and dangling off a pull-up bar. Bring your knees to your elbows. But if you’re outside on a track, you need to change this Crossfit exercise a bit. Stand straight with arms extended at each side; bend the arms to 90 degrees so that palms are facing forward, fingers point upward. Raise your right knee to 90 degrees while twisting your torso at the same time so that your left elbow meets your right knee. Switch sides.  Perform the exercise as possible for 20 seconds followed by 10 seconds of rest for four rounds.

Exercise # 4

Fourth intense crossfit exercise is suicide runes. Suicide runs are great to strengthen the cardiovascular system while working on agility. Run as fast as you can for a distance, normally 20 feet, touch the ground when you reach the mark. Run back to the starting position and again, tough the ground. Repeat it for as many times as you can in 20 seconds followed by 10 seconds of rest for four rounds.