Think you need a gym full of barbells, kettlebells, and boxes to crush a serious CrossFit workout? Think again. This brutal 6-set CrossFit session is proof that you can build muscle, torch fat, and test your mental toughness using just your bodyweight and a little floor space.
If you’ve been craving that intense, sweat-dripping CrossFit feel — without access to equipment — this routine delivers. It’s simple, savage, and gets the job done in under 30 minutes.
Whether you’re stuck at home, traveling, or just want a no-fuss challenge, this bodyweight CrossFit WOD (Workout of the Day) is going to leave you gasping — and grinning.
Let’s break it all down, rep by rep.
Why This Workout Works
CrossFit is built on high-intensity, functional movements — things your body naturally does every day: squat, push, pull, jump, run. This routine sticks to that principle. The only difference? You don’t need a single piece of equipment.
By combining volume, intensity, and minimal rest, this workout:
- Hits every major muscle group
- Builds muscular endurance
- Boosts heart rate and metabolism
- Improves athletic conditioning
- Torches calories long after you finish
And because it’s set-based, it scales to your fitness level. You can go hard and fast if you’re more advanced or pace it out if you’re just starting.
The 6 Brutal Sets: Your No-Gear CrossFit Gauntlet
Each set in this workout includes 4 foundational movements. You’ll complete 6 total rounds, resting only as needed between sets. Your goal? Finish strong while maintaining good form.
Here’s what you’re working with:
1 Set =
- 10 Burpees
- 15 Air Squats
- 20 Sit-Ups
- 25 Mountain Climbers (each leg = 1 rep)
Repeat the set 6 times
Rest 60 seconds max between sets (or no rest if you’re advanced)
Let’s break down the movements and how they work your body.
1. Burpees (10 reps)
Muscles hit: Full body – chest, shoulders, legs, core
Ah yes — the move everyone loves to hate. Burpees combine a squat, a push-up, and a jump, giving you a cardio blast and strength hit all in one.
How to do it:
- Start standing
- Drop into a squat, hands on the floor
- Jump or step back into a push-up position
- Do one push-up
- Hop feet back in, then explode up with a jump
Why it matters: Burpees raise your heart rate fast while engaging nearly every muscle group. They’re brutal — and brilliant.
2. Air Squats (15 reps)
Muscles hit: Quads, glutes, hamstrings, core
Don’t underestimate bodyweight squats. When done with volume and intensity, they build real lower body strength.
How to do it:
- Stand shoulder-width apart
- Keep chest up and back flat
- Lower until thighs are parallel to the ground
- Drive through your heels to stand
Form tip: Avoid letting your knees cave inward. Stay controlled.
3. Sit-Ups (20 reps)
Muscles hit: Core – primarily abs
Old school but effective. Sit-ups isolate the abdominal muscles and force you to use momentum, control, and breathing.
How to do it:
- Lie on your back, knees bent
- Feet can be flat or butterfly style
- Touch your shoulders to the ground
- Sit all the way up, then return down with control
Variation: Cross your arms on your chest or keep hands overhead for a tougher version.
4. Mountain Climbers (25 reps each leg)
Muscles hit: Shoulders, core, legs, cardio
This move is sneaky good. Fast-paced and high-rep, it challenges your core stability, coordination, and cardiovascular system.
How to do it:
- Start in a plank position
- Drive one knee toward your chest
- Quickly switch legs in a running motion
- Keep your hips down and core tight
Pro tip: Count each leg as one rep, so 25 reps per leg = 50 total
Full Workout Recap
Workout Name: 6-Set No-Equipment CrossFit Crusher
Total Time: 20–30 minutes
Intensity: High
Equipment: Just your body
Workout Structure:
- 6 Rounds of:
- 10 Burpees
- 15 Air Squats
- 20 Sit-Ups
- 25 Mountain Climbers per leg
Rest: 30–60 seconds between rounds (as needed)
Track your time — and try to beat it next time.
How to Scale This Workout
Everyone’s starting point is different. That’s the beauty of this CrossFit-style session — it meets you where you are. Here’s how to modify:
For Beginners:
- Burpees: Step back instead of jumping
- Sit-ups: Do crunches instead
- Mountain climbers: Slow them down to focus on form
- Rest: Up to 90 seconds between rounds
For Intermediates:
- Stick to standard reps and rest 45 seconds
- Focus on clean form and consistent pacing
For Advanced Athletes:
- No rest between rounds
- Add a 1-minute plank after each set
- Add a jump tuck to each burpee
Tips to Maximize the Burn
- Warm up first: 5 minutes of light cardio, arm circles, bodyweight lunges, and shoulder rolls will help
- Stay hydrated: This workout will have you dripping — don’t skip water
- Focus on form: Don’t sacrifice quality just to finish faster
- Track your time: See how long it takes — then try to beat it next week
- Cool down: Stretch your quads, shoulders, and hips to prevent soreness
Why This Workout Is So Effective
You’re stacking compound movements that work multiple muscle groups at once. Add in high reps and short rest — and suddenly, you’ve got:
- Functional fitness gains
- Improved muscular endurance
- Greater core stability
- Faster recovery between efforts
And because it’s done with zero gear, there’s no excuse. This workout can travel with you, live in your garage, or be your go-to when the gym’s closed.
How Often Should You Do It?
2 to 3 times per week is perfect if you’re mixing it with other workouts like strength training or running. You can also use it as:
- A finisher after weightlifting
- A main workout on busy days
- A travel routine when the hotel gym sucks
Consistency matters more than anything. Keep coming back, and it’ll get easier — and you’ll get stronger.
Final Words: Embrace the Brutal Simplicity
This 6-set CrossFit-style workout might look simple on paper, but don’t be fooled. It’s a legit challenge that hits every corner of your fitness: strength, stamina, coordination, and mental grit.
It’s proof that you don’t need flashy equipment to make big progress. Just your body, some sweat equity, and the willingness to push when it gets hard.
So next time you’re tempted to skip the gym because you “don’t have the tools” — roll out a mat, set a timer, and take on these six sets. Your body won’t forget it.
