HIIT CrossFit Workouts and Workout Plan (PDF)

Whether you’re a beginner or intermediate, if you work out at home with no equipment, then this article may be helpful for you. Here, I will share HIIT CrossFit workouts and workout plans that you can do at home (with PDF).

The exercises I’ve shared will help you boost your endurance, strengthen and tone muscles, improve agility, burn more calories, and may help you shed some excess pounds.

I’ll hand out a couple of HIIT Crossfit Workouts routines that you can do at home without equipment.

So depending on your fitness level, you can download one of the workout plans.

Related: A Full-Body HIIT Workout At Home That Requires No Equipment

What is High-Intensity Interval Training or HIIT?

Crossfit HIIT Workout
Crossfit HIIT Workout

High-intensity interval training or HIIT is a high-intensity cardio workout in which exercises usually perform at 75 to 90 percent of the maximum heart rate.

Exercises are done in two-interval in HIIT training. For example, if you want to do HIIT training, you’ll need to do a workout at your maximum heart rate or as fast as you can, followed by the interval or recovery period.

The interval or rest time would be the same or less than the amount of time you spend during a workout.

Consider an example with a 5-min HIIT workout routine

Do exercises as fast as possible

  • Do jump squats for 30 seconds and take rest for 30 seconds
  • 30 seconds Burpees, 30 seconds rest
  • 30 seconds mountain climbing, 30 seconds rest
  • 30-sec jumping jacks, 30 seconds rest
  • 30 seconds pushups, 30 seconds rest

I hope you understand what HIIT is.

You can check out the significant benefits of HIIT.

Related: A Complete List Of HIIT Workout

Now, let’s move on to Crossfit.

What is CrossFit?

CrossFit is a strength, conditioning, and fitness workout program. It includes activities that we perform in our daily lives, such as pulling, pushing, running, and squatting.

It comprises several exercises, such as plyometrics, powerlifting, kettlebell lifting, calisthenics, strongman, and other activities. 1CrossFit – Wikipedia

CrossFit includes some fancy terms or acronyms, such as EMOM (Every Minute on the Minute); WOD (Workout of the Day); AMRAP (As many reps/rounds as possible), and Ladder (A series of exercises where you increase one rep in each activity you do.

Related: Bodyweight CrossFit Workouts (An Ultimate Guide With PDF)

HIIT and CrossFit Workout – Differences and Similarities

hiit crossfit wod
Male Crossfitters

HIIT vs CrossFit Workout

High-intensity interval training primarily includes bodyweight exercises done at higher intensity, such as running, jumping jacks, burpees, squats, and high knees.

On the other hand, the CrossFit program includes all kinds of training forms. For instance, bodyweight exercises, weight lifting, and calisthenics.

You can do HIIT exercises anywhere you want, like at home, in the gym or on the ground. However, weightlifting CrossFit workouts require some equipment, such as a barbell, weights, kettlebell, box, and a pull-up bar.

HIIT workout sessions are shorter than Crossfit.

For example, Thirty to forty minutes is a usual workout duration for one HIIT workout session, while you can do 60 minutes of one Crossfit session.

You May Also Like: HIIT vs Steady-State Cardio

Similarities between CrossFit and HIIT Workouts

HIIT is one of the forms of CrossFit training.

CrossFit and HIIT workouts are both performed at a higher intensity.

And, you can do a myriad of CrossFit exercises into intervals like HIIT.

Top 12 HIIT and CrossFit Body weight Exercises (with PDF)

If you’re one of the fitness enthusiasts who work out at home without equipment, then these HIIT Crossfit workouts can be helpful for you.

  1. Burpees
  2. Jump Squat
  3. Box Jumps
  4. Air Squat
  5. High Knees
  6. Pushups
  7. Mountain Climbers
  8. Lateral Run/Side Drills
  9. Jump Split Squat
  10. Crunches
  11. Leg Raise
  12. Squat Pulses Jump

You can also download all HIIT CrossFit workouts and workout plan PDF so you can use them whenever you want.

 1. Burpees

Burpee is one of the best exercises you can do to boost your strength and endurance without equipment.

It’s a multi-movement exercise that includes pushup, jump, and half squat.

You can do burpees for anaerobic conditioning and enhance maximum efforts to do well in sports like baseball, basketball, softball, and hockey. 2Sprint running & burpees: comparison of acute physiological and neuromuscular effects of two high-intensity interval training protocols – Journal of Science and Medicine in Sports

Whether you’re a beginner or intermediate, you can incorporate burpee into your HIIT Crossfit home workout plan.

How to do a burpee?

You’ll need to do three movements to complete one repetition of the burpee.

  1. Standing in the shoulder-width stance, jump in the air and then land softly into a squat with your chest up and head in line with your tailbone.
  2. Place your hands down on the floor in front of you underneath your shoulders and kick your legs behind so you come into “up” position of pushup. And then do a full pushup.
  3. Once you complete the pushup, reverse the movement to complete one rep. And repeat for the desired number of times.

Pro Tips:

  • Try to keep your body straight from head to heels during the pushup movement.
  • Hold your back flat and chest up, when you jump and land into a squat.
  • Do it easily and in a controlled fashion.

2. Jump Squat

The jump squat is one of the highest calorie-burning exercises you can do at home without equipment.

It works on the full-body, especially the legs.

If you want to increase endurance, tone muscles, and lose weight, you can incorporate jump squat into your CrossFit HIIT WOD at home.

 How to do Jump Squat

  1. Stand upright in the shoulder-width stance with your arms straight at your sides.
  2. Push your hips backward, slightly bend your knees to squat down until your thighs are parallel to the floor.
  3. Jump explosively in the air as high as possible. And when you jump, your chest will be up and arms will swings backward
  4. Land softly to return in the standing position. This is your one rep.
  5. Do as many reps as you can.

3. Box Jumps

best hiit crossfit workout
Box jump

When you do HIIT Crossfit workouts, you can’t skip box or bench jump.

Box jump helps you boost stamina, strengthen muscles and burn more calories.

How to do a Box jump

  1. Stand straight in front of the box, one step away.
  2. Jump as high as possible and land on the box.
  3. Jump back on floor to complete one rep!
  4. Do as fast as possible for desired amount of time.

4. Air Squat

You can do air squats (universally known as bodyweight squats) to build muscular legs if you’re a beginner.

Air squats work on several muscles simultaneously, such as quadriceps, hamstrings, core, and glutes.

It can also help you scale up for weighted squats and lunges.

How to do air squats

  1. Standing in the hip width stance, bend your elbows and keep your hands together in front of your chest.
  2. Maintaining a flat back, push your hips backward and bend your knees simultaneously to squat down until your hamstrings are parallel to the floor.
  3. Press your heels into the floor and return to the standing position. This is your one rep!
  4. Your hips will move down and back during the movement.

5. High Knees

If you want to pump your heart, strengthen your lower body and core muscles, boost stamina and burn more calories, consider doing the high knees workout.

Whether you’re a beginner or intermediate, you can incorporate high knee into your HIIT CrossFit weight loss and muscle toning workout routine.

How to do high knees

  1. Start with standing tall in the hip to shoulder width stance.
  2. Keep your chest up and core engage. That’s the start.
  3. Bring your knees (alternatively) as high as possible toward your chest.
  4. You can also hold your hands in front of you with palms down. So you can touch your palms with your knees.

6. Pushups

Push-up is a universal workout that helps you target several upper body muscles, especially the chest and triceps.

You can build a muscular upper body workout with several kinds of pushups.

Pushups can also help you scale up for resistance training, such as bench press and weighted pushups.

Whether your goal is to get shredded or build muscles, you can use it in your HIIT Crossfit workout plan. 

How to do a pushup

  1. Get into a high plank position with your arms straight below your shoulder and body straight from head to heels.
  2. Bend your elbows and lower your torso toward the floor until your chest is close to the ground. This is your one rep.
  3. Do as many pushups as you can when you do HIIT crossfit training.

7. Mountain climbing

Mountain climbing is one of the supper effective HIIT Crossfit workouts that increase your heart rate, strengthen your core muscles, and boost endurance if you do for a few minutes every day.

It also burns a good number of calories and tones muscles. So including it in your CrossFit HIIT workout routine can be beneficial.

How to do mountain climbing

  1. Get into a high plank position with your arms straight underneath your shoulder.
  2. Brace your abdominal muscles and slightly raise your hips.
  3. Now, bring your knees one by one toward your chest, like you’re climbing the mountain.
  4. Do as fast and long as you can.

8. Lateral Run/Side Drills

The drill is one of the high-intensity CrossFit workouts that increases blood flow, warm up your body, burn a good number of calories, and leads to a quick sweat.

Incorporating lateral run into circuit training also increases agility. 3DIFFERENCE AGILITY LADDER EXERCISE METHOD LATERAL RUN AND CIRCUIT TRAINING TO IMPROVE AGILITY – Research Gate

If you’re working to shed some extra pounds, the drill gets to go workout for you.

Let’s see how to do lateral run or side drill in this video

9. Split Jump Squat

You may want to comprise different variations of squats in your high-intensity CrossFit workout routine. That’s why I’ve included split jump squat in this article.

The split squat will help you build strong legs, tone muscles and may help you shed some pounds over a long period.

How to do split jump squat

  1. Stand tall in the hip-width stance with your arms straight at your sides.
  2. Keep your chest up and core tight. This is your starting position.
  3. Jump explosively as high as possible and land into a split squat.
  4. Do as fast as you can for 20 to 30 seconds.

10. Crunches

If you want to strengthen your core specifically, you can do crunches.

Crunches help you strengthen your abdominal muscles and develop six-pack abs.

So if you like, you can also incorporate it in your CrossFit HIIT home workout plan.

Crunches have many variations, such as standard crunches, reverser crunches, toe touch crunches, bicycling crunches,  V up crunches, heel touch crunches, and many more.

Depending on your fitness level and goal, you can do some of them.

If you like, you can check out 15-min HIIT core workout routine where you’ll do several exercises to boost your abdominal muscle’s strength, tone muscles, and burn more calories.

11. Leg Raises

Leg raises are one of the practical exercises you can do to fortify your core.

How to

  1. Lie on your back on the mat with your arms are straight at your sides. You can place your hands underneath your glutes for support.
  2. Brace your abdominal muscles and raise your legs together until your heel facing the ceiling.
  3. Pause for a moment and then return your legs to the start.

12. Squat Pulses to Jump

Squat pulses to jump is one of the best high-intensity Cross Fit workouts that work on several muscles simultaneously.

Whether you’re a beginner or pro, you can do squat pulses to jump to burn more calories at home without equipment.

How to

  1. Hold your arms together at chest height, bend at your knees, pulse a couple of times and then jump explosively in the air.
  2. As you jump, bring your arms lower at your sides. And then reverse the step to return in the squat position and repeat for 30 seconds as fast as you can.

20-Min Full Body Crossfit HIIT Home Routine For Beginners

2 Rounds

ExerciseIntense Burts Activity Rest
Jump Squat 20 seconds30 seconds
Mountain Climbing20 seconds30 seconds
Burpees20 seconds30 seconds
Crunches20 seconds30 seconds
Squat Pulses Jump20 seconds30 seconds
Pushups20 seconds30 seconds
Jump Split Squat20 seconds30 seconds
Leg Raise20 seconds30 seconds
Box Jumps20 seconds30 seconds
Lateral Run20 seconds30 seconds
High Knees20 seconds30 seconds
Air Squat20 seconds30 seconds
Full Body Crossfit HIIT Home Routine

30-Min HIIT CrossFit Workout Plan with No Equipment

30 minutes workout breakdown

  • AMRAP for 5 minutes
  • EMOM for 5 minutes
  • Ascending Ladder for 5 minutes
  • Descending Ladder for 5 minutes
  • AMRAP for 5 minutes
  • EMOM for 5 minutes

HIIT Crossfit WOD #1

AMRAP for 5 Minutes (Do each exercise as fast as possible)

  1. Jump Squat – 30 seconds
  2. Mountain Climbers – 30 seconds
  3. Box Jumps – 30 seconds
  4. Lateral Run/Side Drills – 30 seconds
  5. Pushups – 30 seconds
  6. Burpees – 30 seconds
  7. Crunches – 30 seconds
  8. Jump Split Squat – 30 seconds
  9. Leg Raise – 30 seconds
  10. Squat Pulses Jump – 30 seconds

Full Body CrossFit Home Workout WOD #2

EMOM for 5 Minutes

  1. Lateral Run/Side Drills
  2. Burpees
  3. Air Squats
  4. Pushups
  5. Crunches

Crossfit HIIT Workout no equipment WOD #3

Ascending Ladder for 5 minutes

  1. Squat Pulses Jump – 1 reps
  2. Burpee – 2 reps
  3. Air Squats – 3 reps
  4. Pushups – 4 reps
  5. Box Jump – 5 reps
  6. Leg Raises – 6 reps
  7. Jump Squat – 7 reps
  8. Crunches – 8 reps
  9. Jump Split Squat – 9 reps
  10. Burpees – 10 reps

Crossfit Wods at Home #4

Descending Ladder for 5 minutes

  • Air Squats – 10 reps
  • Pushups – 9 reps
  • Crunches – 8 reps
  • Burpee – 7 reps
  • Box Jumps – 6 reps
  • Leg Reps – 5 reps
  • Pushups – 4 reps
  • Burpees – 3 reps
  • Pushups – 2 reps
  • Squat Pulses Jump – 1 reps

High Intensity Cross Fit Wod #5

AMRAP for 5 minutes

  • Jump Squat – 30 seconds
  • Mountain Climbers – 30 seconds
  • Box Jumps – 30 seconds
  • Lateral Run/Side Drills – 30 seconds
  • Pushups – 30 seconds
  • Burpees – 30 seconds
  • Crunches – 30 seconds
  • Jump Split Squat – 30 seconds
  • Leg Raise – 30 seconds
  • Squat Pulses Jump – 30 seconds

HIIT CrossFit Home Workout WOD #6

EMOM for 5 minutes

  • Lateral Run/Side Drills
  • Burpees
  • Mountain Climbing
  • Pushups
  • Crunches

HIIT Crossfit Home Workouts and Workout Plan PDF


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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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