Challenging 25min CrossFit Bodyweight Workout (with Guide)

Welcome to the Challenging 25min CrossFit Bodyweight Workout.

Like it already says in the title, this training session is all about your bodyweight movement.

You will start with one exercise and add each round one new bodyweight exercise.

What can you expect from this workout?

• The total duration is about 35 to 45 min including a warm-up and cool-down.
• You will only use your body for this workout, no additional equipment needed.
• You will work your whole body.
• A full guide for the workout and possible schaling options if needed can be found below.

Let’s get to the workout.

Warm-Up

Before we start, I want to remind you to never skip your warm-up!

It’s just as important as your actual workout.

Just to give you a few important facts on why you should warm-up:

• Increases blood flow
• Reduces chance of injury
• Increases range of motion
• Improves performance

I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)

If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:

Full-body warm-up for home workouts

Challenging 25min CrossFit Bodyweight Workout

For time:

10 Burpees
– then –
10 Burpees
25 Push-Ups
– then –
10 Burpees
25 Push-Ups
50 Lunges
– then –
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
– then –
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

(click on the links for a movement demonstration)

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How to approach it?

The workout is programmed a little bit like a pyramid.

You will start with one exercise and with a set number of reps but will continue to add one exercise each round.

The tricky part about this session is that it feels “easy” in the beginning and you might want to push the pace a little too soon.

Trust me – this could end in a disaster.

My suggestion – start with the same pace you would use if you would have to start with the last round of the workout and try to maintain it throughout the whole training session.

How to scale it?

If the number of reps is too much for you, don’t hesitate to reduce them.

There is absolutely no harm in that.

An example would be 10/20/30/40/50 reps. (looking at the last round)

In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:

• Burpees: a good alternative would be the “no-push-up” burpee or breaking apart the dynamic movement into seperate parts like you can see here
• Push-Ups: if you struggle with regular push-up, go ahead and try knee push-ups
• Lunges: an alternative which is more stable is the bodyweight split squat
• Sit-Ups: an alternative can be basic bodyweight planks (holding for 1min)
• Air Squats: an alternative, if you are struggling to go deep in a squat, is the box air squat

Cooldown

After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover:

8 must-do cooldown mobility exercises

Happy Sweating!