20 CrossFit and HIIT Workouts to Build Muscle, Strength, and Burn Fat at Home

20 CrossFit and HIIT Workouts

CrossFit and HIIT training are two popular forms of exercise that have been gaining popularity in recent years. CrossFit is a high-intensity fitness program that combines functional movements and weightlifting. In contrast, HIIT (High-Intensity Interval Training) is a workout style that alternates short bursts of high-intensity exercise with rest periods. These workout styles can be done in the comfort of your home. They can provide numerous benefits, including increased muscle strength and endurance, improved cardiovascular Fitness, and fat loss. So, let's get started! This article will explore 20 top CrossFit and HIIT workouts to build muscle and strength and burn fat at home, the equipment you need to get started, and tips for proper form and technique.

Benefits of Exercising at Home

Exercising at home has become more prevalent in recent times due to the convenience and safety it provides. There are numerous benefits to working out at home, and in this section, we will explore why it is an excellent option for people who want to get fit and healthy.

Benefits of Exercising at Home:

  • No need to commute to a gym
  • More control over your workout environment
  • Save time and money on gym membership fees
  • No waiting for equipment
  • More flexibility in scheduling your workouts
  • Improved privacy and comfort
  • Ability to customize your workout routine
  • Better hygiene (no need to share equipment with others)
  • Reduced risk of exposure to illness.

The Right Equipment

CrossFit and HIIT training can be done with minimal fitness equipment, making it an accessible and affordable option for those looking to exercise at home. This section will cover the essential equipment you need to get started with CrossFit and HIIT training at home.

The Right Equipment:

Many CrossFit and HIIT workouts can be done with bodyweight only, so you don't necessarily need to purchase any equipment. The above list includes equipment that can add variety to your workouts and increase their intensity.

    The 20 Top CrossFit and HIIT Workouts

    These top CrossFit and HIIT workouts build muscle and strength and burn fat. They can easily be done at home, including resistance training, cardio, and functional movements. These exercises target multiple muscle groups and provide an intense full-body workout. Some of the most famous CrossFit and HIIT exercises include:


    This exercise works on your chest, arms, legs, and core. Start standing, then drop down into a squat, kick your legs out behind you, and perform a push-up. Return to the squat position and jump up, reaching your arms overhead. Repeat for desired reps. 


    Stand with your feet shoulder-width apart, then lower your body as if sitting back into a chair. Squats target the muscles in your legs, including your quadriceps, hamstrings, and glutes. Push through your heels to return to the starting position.


    Deadlifts train your glutes, hamstrings, lower back, and core. Stand with your feet hip-width apart and your shins touching the barbell. Bend at the hips and knees to lower your hands to the bar. Keep your back straight as you lift the bar off the ground, then lower it back.


    Push-ups are a classic bodyweight exercise that works on your chest, triceps, and core. Start in a plank position, then lower your body by bending your elbows and keeping your back straight. Push back up to the starting position.


    Lunges work on your legs, including your quadriceps, hamstrings, and glutes. Start standing, then step forward and lower your back knee to the ground. Push through your front heel to return to the starting position. Repeat on the other side.

    Box Jumps

    Box jumps work on your legs, glutes, and core. Stand in front of a sturdy box or platform and bend your knees slightly. Explosively jump onto the box, landing softly with both feet. Step or jump back down to the starting position.



    Pull-ups work on your back, biceps, and core. Hang from a pull-up bar with your palms facing away from you. Pull your body up until your chin is above the bar, then lower back to the starting position.

    Kettlebell Swings

    Kettlebell swings work on your legs, glutes, and core. Stand with your feet hip-width apart and a kettlebell in front of you. Hinge at the hips and swing the kettlebell back between your legs. Explode through your hips to swing the kettlebell up to shoulder height. Repeat for desired reps.

    Mountain Climbers

    Mountain climbers work on your core, shoulders, and legs. Start in a plank position, then alternate, bringing each knee to your chest. Keep your pace quick and maintain a steady breath.


    Russian Twists

    Sit on the ground with your knees bent and your heels firmly on the groun. Hold a weight or a medicine ball and twist your torso from side to side, keeping your feet together. Russian twists work on your obliques, abs, and lower back.

    Push Press

    Stand with a barbell or a pair of dumbbells at shoulder height. Push presses work on your shoulders, triceps, and legs. Dip down slightly, then explode upwards, pressing the weight overhead. Lower the weight back to the starting position.

    Squat Jumps

    Squat jumps work on your legs, glutes, and core. Stand with your feet hip-width apart. Squat down, then immediately jump as high as you can. Land softly and repeat.

    Plank Jacks

    Plank jacks work on your core, shoulders, and legs. Start in a plank position, then jump your feet out to the side and back in as if you were doing jumping jacks from a push-up position. 



    Dips work on your triceps and shoulders. Place your hands on the edge of a bench or chair, lower your body, and then push back up to the starting position. You can also perform dips using parallel bars or rings.

    Helpful Resources:

    • Build unlimited workouts for HIIT or Crossfit here
    • General equipment here

    Jumping Pull-Ups

    Jumping pull-ups work on your back, biceps, and shoulders. Stand under a pull-up bar and jump up, grabbing the bar with both hands. Lower yourself down, then repeat.

    Medicine Ball Slams

    Stand with a medicine ball at chest height. Medicine ball slams work on your shoulders, arms, and core. Raise the ball overhead, then slam it down on the ground as hard as possible. Repeat.

    Suspension Training Rows

    Suspension training rows work on your back, biceps, and shoulders. Attach a TRX or suspension trainer to a sturdy anchor point or door. Pull your body up towards the anchor point, then lower back down. Grasp the handles and lean back, keeping your body straight.

    Bear Crawls

    Bear crawls work on your core, shouldeers, and legs. Start on all fours with your hands and feet on the ground. Crawl forward, alternating moving your right arm and left leg, then your left arm and right leg. Keep your core engaged and move slowly and controlled.

    Glute Bridges

    Glute bridges work on your glutes, hamstrings, and lower back. Lie on your back, your knees bent, and your feet flat on the ground. Drive your heels into the ground and lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat.

    The Importance of Warm-Ups and Cool-Downs

    Warming up and cooling down are key elements of any workout routine. Starting with a warm-up helps prepare your body for the workout by ramping up your blood flow, increasing your heart rate, and getting your joints moving. 

    After your workout, it's essential to cool down so that you can bring your heart rate and breathing back to normal, which can help reduce muscle soreness. Cool-downs could include light cardio, like jogging or walking, and stretching exercises. Remember, warming up and cool down properly can help you get the most out of your workout and speed up recovery.

    Eat Right and Stay Hydrated

    Eating right and staying hydrated are essential components of a successful fitness journey. Proper nutrition gives your body the fuel and nutrients it needs to perform at its best, build muscle, and recover from workouts. Hydration is equally important; it helps regulate body temperature, lubricate joints, and transport nutrients and waste. When you're working out, staying hydrated is especially important, as you lose fluid through sweat and breathing.

    Here are a few tips to help you eat right and stay hydrated:

    • Drink plenty of water before, during, and after your workout.
    • Eat a balanced meal, including protein, carbohydrates, and healthy fats, before you work out.
    • Include plenty of fruits and vegetables in your diet, as they are high in vitamins, minerals, and antioxidants.
    • Consider a post-workout snack to help replenish your energy stores and support recovery.

    Remember, eating right and staying hydrated can help you achieve your fitness goals and build a stronger, healthier you.

    Professional Advice: When Should You Seek Professional Help for an Injury?

    If you're dealing with an injury, seeking professional advice is vital to ensure proper treatment and a speedy recovery. Here are a few situations where you should consider seeing a professional:

    • If you experience persistent pain or discomfort during or after your workouts.
    • If you have a limited range of motion or difficulty performing certain movements.
    • If you have an injury that doesn't improve after several days of rest and home care.
    • If you have a pre-existing condition that you're concerned may be affecting your ability to work out.

    It's always best to err on the side of caution regarding injuries. A professional can provide you with a proper diagnosis, treatment plan, and rehabilitation exercises to help you get back to your workouts as soon as possible. Additionally, they can help you modify your workouts to accommodate any restrictions and prevent further injury.

    Don't hesitate to seek help if you're experiencing an injury or discomfort. You can return to your workouts and achieve your fitness goals with the right support and guidance.

    In Summary: Maximizing Your CrossFit and HIIT Workouts at Home

    In this article, we discussed the benefits of CrossFit and HIIT training and the importance of exercising at home for safety and convenience. We covered the equipment needed to get started and provided a list of 20 top CrossFit and HIIT workouts to build muscle and strength and burn fat at home, along with step-by-step instructions, explanations of which muscles each workout works on, and tips for proper form and technique.

    We also emphasized the importance of warming up and cooling down, eating a healthy diet, and staying hydrated. Additionally, we discussed when it's appropriate to seek professional help for an injury.

    Overall, this article provides a comprehensive guide to improving your posture and strengthening your back through CrossFit and HIIT workouts at home. By following these tips and exercises, you can achieve your fitness goals and take control of your health and wellness in the comfort of your home.

    Helpful Resources:

    • Be alerted when we publish more like this to our blog here
    • Daily workout plans here
    • Fitness Equipment like resistance bands here
    • Free bodyweight workouts here
    • Follow along with $1 video workouts here

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