What This At-Home CrossFit Workout Is
This is a CrossFit-inspired HIIT session you can do at home with little or no equipment. It alternates short bursts of hard effort with brief recovery, so you build strength, burn calories and improve conditioning in a fraction of the time a steady-state session would take. The structure works whether you are a complete beginner or an experienced athlete — you adjust the intensity, not the movements.
Today’s WOD: 20-Minute AMRAP
AMRAP means “as many rounds as possible”. Set a timer for 20 minutes and cycle through the five movements below without stopping. Rest only when you need to. Your score is the number of complete rounds you finish.
| Movement | Reps |
|---|---|
| Air squats | 15 |
| Push-ups | 10 |
| Walking lunges | 20 (10 per leg) |
| Mountain climbers | 30 (15 per side) |
| Burpees | 8 |
Target scores: 5–7 rounds is solid for a beginner, 8–11 is intermediate, 12+ is advanced. Write your score down — the point is to beat it next time, not to compare yourself to anyone else.
Warm-Up (5 minutes)
Do not skip this. Two minutes of easy jogging on the spot or jumping jacks, then arm circles, leg swings, 10 slow bodyweight squats and 5 push-ups at half effort. You want your heart rate up and your hips and shoulders moving before the first round.
Cool-Down (5 minutes)
Walk until your breathing settles, then hold a quad stretch, a hamstring stretch, a chest-opening doorway stretch and a child’s pose for 30 seconds each. This is what reduces next-day soreness.
How to Scale It
Beginners: cut every rep count in half, do push-ups from your knees or against a wall, and swap burpees for step-back burpees with no jump. Take 20 seconds of rest between movements. Quality of movement matters far more than speed — a clean half-round beats a sloppy full one.
Advanced: add a weighted vest or hold dumbbells during the squats and lunges, do the push-ups with a 2-second pause at the bottom, and add a jump to every burpee. If you finish 12+ rounds comfortably, extend the AMRAP to 25 minutes.
Optional Equipment
Everything above works with nothing but the floor. If you want to progress past bodyweight, these three items cover almost every home workout on this site:
- A non-slip exercise mat — the single most useful purchase if you train on a hard floor. Mountain climbers and push-ups are miserable without one.
- Adjustable dumbbells — one pair replaces an entire rack and lets you load the squats and lunges as you get stronger.
- A weighted vest — the simplest way to make a bodyweight AMRAP genuinely hard again.
As an Amazon Associate, we earn from qualifying purchases. This costs you nothing extra.
Safety
Stay within a range where you can keep good form, stop if you feel sharp pain rather than muscle burn, and drink water between rounds. If you are new to exercise or have a health condition, speak to a doctor before starting high-intensity training.
What to Do Next
Work out how many calories this session burns for your body weight with our body calculators, or build this WOD into a full week using the workout planner. For more sessions in this style, browse all our CrossFit workouts or the HIIT collection.
Frequently Asked Questions
How often should I do this workout?
Two to three HIIT sessions per week is enough for most people, with rest or light activity in between. Doing it daily will hurt your results, not help them — the adaptation happens during recovery.
Do I need equipment for this workout?
No. Every movement in the AMRAP is bodyweight only. Equipment is optional and mainly useful once you can complete 12 or more rounds.
Is this good for fat loss?
HIIT is time-efficient and keeps your metabolic rate elevated after training. It supports fat loss when paired with a reasonable diet and consistency, but it will not out-run a calorie surplus on its own.
How long before I see results?
Most people notice better conditioning within three to four weeks — you finish more rounds in the same 20 minutes. Visible body composition changes usually take eight to twelve weeks of consistent training.
Can I do this workout if I live in a flat?
Yes, with one swap: replace the burpees with squat-to-stand reps and skip the jump on the lunges. That removes all impact noise for the neighbours below.
