CrossFit is all about pushing your limits, building strength, and having fun while doing it. But you don’t need to be in a gym or have fancy equipment to reap the benefits. CrossFit-inspired challenges can be a great way to stay active and motivated right at home. Whether you’re looking to boost your endurance, improve your strength, or just have a little fun, these challenges will get you moving. Let’s dive into 10 CrossFit-inspired challenges you can try in the comfort of your own home.
1. AMRAP Bodyweight Challenge
AMRAP stands for “As Many Rounds As Possible.” This challenge is simple but intense. Set a timer for 20 minutes and cycle through as many rounds of the following as possible:
- 10 push-ups
- 15 air squats
- 20 sit-ups
Record your total rounds to track your progress over time.
2. The 100 Burpee Challenge
Burpees are a full-body workout in one move. For this challenge, your goal is to complete 100 burpees as fast as possible. It’s tough, but you can break it down into smaller sets if needed. Time yourself and aim to beat your time in the future.
3. Tabata Squat Test
Tabata workouts are short and intense, making them perfect for a quick fitness boost. For this challenge:
- Perform air squats for 20 seconds.
- Rest for 10 seconds.
- Repeat for 8 rounds (4 minutes total).
Count your total reps and try to beat your score the next time.
4. 30-Day Plank Challenge
This challenge is all about building core strength. Start with a 20-second plank on Day 1 and add 5 seconds every day. By the end of the month, you’ll be holding a plank for over 2 minutes!
5. Deck of Cards Workout
Grab a deck of cards and assign an exercise to each suit (e.g., hearts = push-ups, spades = squats). Draw cards one at a time and perform the corresponding number of reps for the exercise. Jokers can be wild cards for an extra challenge, like 20 burpees.
6. 1-Mile Walking Lunges
This is a true test of endurance and mental toughness. Set a goal to complete 1 mile of walking lunges. Break it into manageable sections and take breaks as needed. Track how long it takes and aim to improve over time.
7. 7-Minute EMOM Challenge
EMOM stands for “Every Minute on the Minute.” For this challenge, pick a move like burpees, push-ups, or kettlebell swings (if you have a kettlebell). Perform a set number of reps (e.g., 10) at the start of each minute for 7 minutes. The faster you complete the reps, the more rest time you have before the next minute starts.
8. The Cindy Challenge
“Cindy” is a classic CrossFit workout. Scale it down for home by performing this variation:
- 5 push-ups
- 10 air squats
- 15 sit-ups
Set a timer for 10 or 15 minutes and complete as many rounds as possible.
9. 500-Rep Challenge
This challenge is all about volume. Pick five exercises and aim for 100 reps of each. For example:
- 100 push-ups
- 100 squats
- 100 sit-ups
- 100 lunges
- 100 jumping jacks
Complete them in any order or break them into smaller sets.
10. The Murph-Inspired Home Challenge
The Murph is a well-known CrossFit workout, but you can scale it for home use. Here’s the plan:
- 1-mile run (or jog in place for 10 minutes)
- 100 push-ups
- 200 air squats
- 300 sit-ups
- 1-mile run (or jog in place for 10 minutes)
Complete the exercises in any order and take breaks as needed.
Conclusion
These CrossFit-inspired challenges are perfect for spicing up your at-home workouts. They require little to no equipment, are scalable to any fitness level, and are a great way to test your limits. Whether you’re looking to build strength, improve endurance, or just have fun, there’s a challenge here for you. Pick one, give it your all, and remember to track your progress. You’ve got this!
FAQs
- Do I need special equipment for these challenges?
Most of these challenges require no equipment. For those that do, you can substitute with household items. - How often should I do these challenges?
It depends on your fitness level. Start with 2-3 challenges per week and adjust as needed. - Can beginners do these challenges?
Absolutely! Most challenges can be scaled down by reducing reps or intensity. - How do I stay motivated during these challenges?
Set small goals, track your progress, and celebrate your wins to stay motivated. - What if I can’t complete a challenge?
That’s okay! Break it into smaller sets, take rest breaks, and work your way up over time.