Do you have at least 10 minutes of free time each day? Those precious minutes are actually good enough for Crossfit bodyweight workouts. These are workouts you can perform whether at home or on the go. When you do perform, you’ll soon find that being busy doesn’t have to equate with unfitness.
The key is making the most out of your free 10-minute time. The more intense your bodyweight workout routine is within that period — no matter how simple the individual exercises are — the more beneficial it becomes to you.
So, you got no time or budget for gymming? Give this workout a try!
3 Bodyweight Exercises To Perform
This 10-minute beginner bodyweight workout is composed of three very basic bodyweight exercises. That just sounds perfect for beginners! Well, here are the exercises:
- Body Squats
Looks easy? Yes, the individual exercises might be easy to perform in and of themselves. You can even do them on barefoot (of course, you can use your shoes, too). But, wait till you perform this bodyweight workout routine. The repetitions do the work of making you sweat profusely.
Exercise 1. Crunches
Starting position. Lie on your back on a mat. Raise your legs up side by side. Then, position your arms below your head as in the left image below.
The move. Raise your upper body as in a curl-up, just enough to engage your core. Be sure to keep your legs raised as in the starting position.
Reps. Do 20 crunches before you proceed to the next exercise.
Exercise 2. Body Squats
Starting position. Stand with your legs about a shoulder-width apart, placing your arms on the sides.
The move. Bend your knees to lower your body, moving your arms forward as you do. Let your hands reach forward past your toes. Then, go back to the starting (standing) position and perform the squat again.
Reps. Do 15 body squats before proceeding to the third exercise.
Exercise 3. Pushups
Starting position. Get your body down on the mat. Then, place your hands slightly wider than a shoulder-width apart. Lift your body slightly off the ground, keeping it straight like it’s one large straight line. Your hands and toes should remain touching the ground.
The move. Push your arms down, lifting your upper body. Keep your arms straightened and your whole body like a slanted line. Lower yourself again toward the starting position. Push your body up for reps.
Reps. For this third exercise, do 10 reps.
Doing The Rounds
So, one round consists of 20 crunches, 15 body squats, and 10 pushups. Now this routine is among the most efficient Crossfit bodyweight workouts. Note that this beginner bodyweight workout is time-based. That means you should give your all in that 10-minute period, making as many rounds as you can.
Of course, as you will see in the full video tutorial below, beginners definitely need to rest a few seconds between each exercise and between each round.
One can target 4 to 5 rounds in the beginning. Just observe how it goes for your body during the first few rounds. Some can even go for 10 shots in 10 minutes! That translates to an average of 1 round per minute. On the average, people can do 7 rounds.
If, on the other hand, you find the 10-minute workout too easy for your level of fitness, extend it to 20 minutes. You can even add other types of bodyweight exercises for each round. For beginners, Crossfit bodyweight workouts as simple as this one are already effective. Try it so you can test your own agility.
Challenge Yourself With Crossfit Bodyweight Workouts
As simple as it looks, this bodyweight workout routine makes you sweat a real lot. It will exactly be the case if you minimize resting times in between rounds, and if you perform the exercises fast.
The key point is that since the workout is time-based, its intensity depends on how many rounds you can perform within the 10-minute period. So, if you’re still beginning on the path to wellness, you can take it easy at first. Intensify the challenge the following day or week by aiming to do more rounds. Then, give the workout your best shot!