No Excuses: Workouts You Can Do at Home When You Can’t Make It to BlackSite CrossFit
We get it—life happens. Work runs late, the kids get sick, the weather is awful, or your schedule just doesn’t cooperate. But missing class at BlackSite CrossFit doesn’t mean you have to miss your workout altogether.
Staying consistent is about finding a way, not finding an excuse. So when you can’t make it into the gym, here are a few quick and effective ways to get moving right at home—no equipment needed.
🔥 1. Bodyweight Burner (15-20 min AMRAP)
Set a timer and go for as many rounds as possible:
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
- 10 Jumping Lunges (or reverse lunges if needed)
- 30-Second Plank
Want a little more challenge? Add a backpack with books for weight!
💨 2. Every Minute on the Minute (EMOM) – 10 Minutes
Set a timer and start each movement at the top of the minute:
- Min 1: 10 Burpees
- Min 2: 20 Air Squats
- Repeat for 10 minutes
This style keeps you moving and builds intensity fast—even in a short window.
🧹 3. “Chore” Fit
Turn housework into a workout:
- 5 push-ups every time you switch rooms
- 10 squats after loading the dishwasher
- 30-second plank after folding each load of laundry
- Lunges down the hallway with a basket of clothes
Functional fitness in action.
🪜 4. Stairs for the Win
Got stairs at home or in your apartment? Use them!
- 5 Rounds:
- Sprint up, walk down
- 10 step-ups (each leg)
- 10 push-ups
- 20 sit-ups at the bottom
This one’s sneaky tough and great for cardio.
🏋️ 5. Quick Dumbbell/Backpack Circuit
If you’ve got a set of dumbbells or even a backpack, try:
- 12 Goblet Squats
- 10 Dumbbell Rows (each arm)
- 10 Shoulder Press
- 15 Deadlifts
- 20 Russian Twists (weighted or not)
3–4 rounds
✈️ Headed Out of Town? Pack a Workout!
If you know you’re going to be away from the gym for a few days—whether for work or vacation—don’t forget to pack our BlackSite CrossFit Travel Workouts in your suitcase! These no-equipment workouts are designed to keep you moving and on track, no matter where you are. Hotel room, beach, cabin, or airport hotel—we’ve got you covered.
Ask a coach if you need a fresh copy or want help building a quick travel-friendly plan before you leave town!
🧠 The Mindset Shift: Done > Perfect
Remember: It’s not about doing the perfect workout—it’s about keeping the habit alive. A short, simple session at home (or on the road) still keeps you in the game. You’re building consistency, discipline, and momentum.
Final Thought
Your living room. Your backyard. A hotel room. It’s all fair game.
BlackSite CrossFit is more than a location—it’s a mindset. And that mindset doesn’t disappear just because you’re not in the gym.
So next time you can’t make it to class, don’t stress—move anyway. And if you’re heading out of town, be sure to bring BlackSite with you.
