If you’re curious about CrossFit but not ready to jump straight into barbells and heavy weights, bodyweight CrossFit is the perfect way to start. It builds strength, endurance, and flexibility using just your body, making it accessible to anyone, anywhere. No gym? No problem. All you need is some open space and the right mindset.
Bodyweight exercises are beginner-friendly but still pack a punch. These exercises develop solid movement patterns while keeping things simple. Plus, they’re scalable. Whether you’re coming off the couch or already active, you can adjust these workouts to match your current fitness level. CrossFit might seem intense, but the truth is, it’s all about progress at your own pace. Start small, stay consistent, and you’ll be surprised how quickly you’ll improve.
5 essential bodyweight CrossFit exercises to start with
Here are five foundational CrossFit movements using just your bodyweight. Mastering these will give you the base you need to build strength and endurance safely.
- Air squats
- What they target: Quads, glutes, hamstrings.
- How to do them: Stand with feet shoulder-width apart, chest up, and lower yourself until your thighs are parallel to the ground. Stand back up with control.
- Tip: Keep your heels grounded and knees tracking over your toes.
- Push-ups
- What they target: Chest, shoulders, triceps, core.
- How to do them: Start in a plank position, lower your chest to the ground, and push back up.
- Progression: If full push-ups are tough, drop to your knees or elevate your hands on a sturdy surface.
- Burpees
- What they target: Full body and cardiovascular fitness.
- How to do them: Start standing, drop into a squat, kick your feet back into a plank, perform a push-up, jump your feet forward, and explode into a jump.
- Tip: Move smoothly but focus on good form. They’ll get easier with practice.
- Sit-ups
- What they target: Core muscles and trunk stability.
- How to do them: Lie on your back, knees bent, feet flat, and hands behind your head or crossed over your chest. Engage your core and sit up until your chest touches your thighs, then lower back down.
- Modification: Use an ab mat or rolled-up towel under your lower back for support.
- Lunges
- What they target: Glutes, quads, hamstrings, and balance.
- How to do them: Step one foot forward, lower your hips until your back knee hovers above the ground, and return to standing. Alternate legs.
- Tip: Keep your chest upright and core engaged to maintain balance.
Sample bodyweight CrossFit workout for beginners (WOD)
Here’s a simple WOD (Workout of the Day) you can try. The goal is to finish it as quickly as possible with good form. Don’t worry if you need to take breaks, just keep moving!
Beginner WOD: 3 Rounds for Time
- 15 Air Squats
- 10 Push-Ups
- 5 Burpees
- 20 Sit-Ups
- 10 Lunges (each leg)
Instructions:
- Perform all exercises in the order listed, taking as little rest as possible.
- Record your time so you can measure progress later.
- If it feels too tough, reduce the reps or do two rounds instead of three.
The beauty of this WOD is its simplicity. It trains your entire body and challenges your cardiovascular fitness—all with bodyweight movements. As you get stronger, try to reduce your time or add more rounds.
How to Stay Consistent and Avoid Burnout as a Beginner
Getting started with any new fitness routine is exciting, but staying consistent is where the real magic happens. Here are some tips to help you stick with it—and avoid burning out:
- Set small, achievable goals: Instead of aiming for perfection, focus on progress. Aiming for three WODs per week is a good start.
- Track your progress: Write down your WOD times or how many reps you complete. Seeing your improvements will keep you motivated.
- Listen to your body: Rest days are just as important as workout days. If you feel drained, take a day off to recover.
- Find a community: CrossFit is all about camaraderie. Look for online groups, local CrossFit gyms, or a workout buddy to keep you accountable.
- Mix it up: Avoid boredom by changing your WODs regularly. CrossFit thrives on variety, so switch up your exercises or challenge yourself with new movements.
Burnout happens when you push too hard too fast. Start slow, enjoy the process, and remember—fitness is a marathon, not a sprint. Stay patient, stay consistent, and you’ll build a solid foundation in no time. For more fitness tips, check out our blog.
Final thoughts
Getting into CrossFit with bodyweight exercises is a smart and accessible way to build strength, endurance, and confidence. You don’t need fancy equipment or a gym membership—just your body, some space, and the will to move. The key is consistency: small efforts, repeated over time, will add up to big results. Start with the simple WOD provided, track your progress, and enjoy the process. Every workout brings you one step closer to a fitter, stronger version of yourself.
