Editor’s note: This post was originally published on Bodybuilding.com and republished with permission by Skinny Mom.
Holiday travel and other seasonal obligations can put a damper on even the best-laid workout plans. Sneaking away from Auntie Jill and her five cats can be difficult, especially when the whole fam-damly is sitting in her living room just itching to hear about your job, new hobby, or latest relationship developments.
Between these awkward conversations, there's not always time to drive to a gym or CrossFit box, train for an hour, and then drive back. It might be possible, though, to sneak outside or go down to the basement for half an hour for some exercise and much-needed personal time.
So, if you suddenly find yourself alone with a cat on your lap and a cookie in your hand, get up and do one of these five CrossFit workouts. They're quick and dirty, and you can do them with little or no equipment.
WORKOUT 1 Circuit: AMRAP (as many rounds as possible) 10 minutes. Go through each of the exercises for the prescribed number of reps for 10 minutes. Try not to rest. Keep moving and get through as many rounds as you can. Keep track of how many rounds you get, so you'll have a score to beat the next time you do this workout.
1. Burpee: 1 set, 10 reps
2. Squat: 1 set, 20 reps
3. Sit-up: 1 set, 30 reps
WORKOUT 2 Circuit: 5 rounds for time. To complete one round, go through every rep of all four exercises. Aim to complete five rounds. You can do handstand pushups on the outside of a house, on a fence, or on a wall. If you're unable to do them, just do regular pushups. If you have no way to measure 200 meters, just run hard for about 30 seconds.
1. Handstand Pushup (can modify to regular pushup): 1 set, 5 reps
2. Jump Lunge to Feet Jack: 1 set, 10 reps (per leg)
3. Mountain Climbers: 1 set, 15 reps
4. Running, Treadmill: 1 set, 200 meters
WORKOUT 3 Minute-by-minute: 20 minutes You'll do this workout minute by minute. So, on the first minute, you'll have 60 seconds in which to do 10 burpees. If you finish the 10 burpees with time to spare, rest until minute 2 starts. When the clock hits 2 minutes, begin doing 15 box jumps. (If you don't have a box, jump on a bench or up a step.) Try to complete 15 jumps in 1 minute. If you complete all 15 reps within the time, then rest until minute 3 starts. If you can't complete all the reps, start the kettlebell swings when the clock gets to 3 minutes. At minute 3, you'll perform 20 kettlebell swings. When minute 4 starts, you'll go back to burpees. Continue in this fashion for 20 minutes.
This workout may seem easier because you get a little rest, but as you get tired, those rest periods will get shorter and shorter.
1. Burpee: 1 set, 10 reps
2. Box Jump: 1 set, 15 reps
3. Barbell Step-ups: 1 set, 15 reps
4. Kettlebell Pass Between the Legs: 1 set, 20 reps
5. Kettlebell Pass Between the Legs: Circuit: 1 round for time
WORKOUT 4 Circuit: 1 round for time If you're not accustomed to running or moving quickly for a fairly extended period of time, this workout will probably be very difficult. But, it's great if you want a special challenge. The key is to keep moving through all of the reps. If you want to make yourself extra miserable, double everything.
1. Running, treadmill: 1 set, 800 meters
2. Pushups: 1 set, 50 reps
3. Squat: 1 set, 100 reps
4. Sit-up: 1 set, 150 reps
5. Running, treadmill: 1 set, 800 meters
WORKOUT 5 Circuit: AMRAP 15 minutes Pistol squats can be a fairly advanced movement, but you can do them by holding onto a wall for support or using a counterweight. If you don't have any way to do the pull-ups, just leave them out of the workout and do the other four exercises. Fifteen minutes can seem like a long time if you start out going blazing fast. Pace yourself early so you can keep moving for the entire 15 minutes.
1. Pistol squat, alternating: 1 set, 10 reps
2. Pull-ups, alternating: 1 set, 10 reps
3. Box Jump, alternating: 1 set, 10 reps
4. Pushups, alternating: 1 set, 10 reps
5. Sit-up, alternating: 1 set, 10 reps
Which CrossFit workout are you going to try? Share your thoughts in the comments below!