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7 Home CrossFit Exercises

March 27, 2021 4 min read

Use a weighted vest for your CrossFit workouts at home

Nowadays, you might find yourself spending less time at the gym and more time at home than you'd like. But that doesn't mean your fitness goals have to suffer!

Whether you're looking to build strength, lose a little weight, or increase your overall fitness level, using your body weight is a great technique to get a sweat on!

But there are only so many push-ups, sit-ups, and pull-ups you can do. Introducing the weight vest. This simple bit of kit is the answer for all of you looking to level up your bodyweight workouts. Perfect for all levels, wearing a CrossFit weighted vest will help to use bodyweight effectively so that you can increase your calorie burn and build strength without using conventional weights.

What are weight vests?

A weight vest is literally what it says on the tin. It's a weighted wearable vest that fits comfortably to your body, adding additional load so that you can push your workouts, and yourself, to the next level.

Weight vests are perfect for any body type, male or female, and come in a range of weight selections. They are breathable, adjustable, and the padded shoulder straps give you an extra bit of comfort so that you can focus on giving it your all.

Designed to allow for a full range of motion, a weighted vest is useable for all bodyweight exercises and is a great way to spice up your functional training and Crossfit WODs.

Introducing a vest workout into your fitness routine will guarantee to challenge your body and increase overall strength, making a weighted vest an essential addition for your at-home gym.

How to use a weighted vest during a bodyweight workout

One reason a weighted vest is a great piece of equipment is that anybody can wear it - and it's super easy to use!

Wearing a weighted vest during a workout provides the equivalent effect of lifting weights but without the expensive equipment. Simply pick a weight that's challenging for you, choose your size, and you're ready to go.

A weighted vest is a great addition to almost any workout, but it's particularly useful for bodyweight exercises since it's designed to be used during functional training.

The best CrossFit weighted vest workouts

There are so many methods to exercise whilst using a weighted vest; it just depends on what kind of movement and training styles you enjoy. Whether you're into weight lifting or are a cardio junkie, using a weighted vest is going to help you build more muscle, and work yourself hard.

Here a just a few of the best ways to workout with your weighted vest.


The pull-up is perhaps one of the most challenging moves for both beginners and experienced CrossFitters. Working the core, arms, and shoulders, pull-ups are a great way to create all-over definition. Adding vests to this movement will definitely push your arms to their limit.

If you're looking for even more of a challenge, and are a little bit crazy, strap some ankle weights. It may be tough, but there's no better feeling than achieving your first pull up - even more satisfying with added weight!


If you want to work your whole body - arms, core, mental stamina - push-ups are the way to go. Again, this is another challenging move but if you're ready to add a little more burn to your upper body routine, include a round of these.


A classic exercise: the sit-up. This is a great way to strengthen your core, which is essential if you want to improve your overall fitness. Adding a weighted vest to this simple move will immediately increase your abs game.

Air Squats

If you're focused on muscle building but don't have access to a gym, add a few air squats with a vest into your workout. By making this humble move a bit tougher, you'll feel the power building in your legs. Remember, this is where your largest muscles are so if you're looking to change your body, the lower body is a good place to start.

Short runs

For most people, the thought of a 500-meter run mid-WOD is hell - even without a vest. But there's no denying that cardio, and running especially, is a great method to improve your overall stamina. To supercharge your body power, strap on a vest and get your heart rate pumping.


You probably didn't think these could get more painful, but they can. The burpee, a fantastic compound move for a total body workout, features on almost every CrossFit whiteboard. If you're looking for more of that burn that comes with a set of burpees, add one of our vests and you'll find it.

Box jumps

Box jumps are an excellent lower body move that can push your legs to breaking point if done correctly. Jumping on and off of a box might sound simple, but this exercise will challenge your strength, core stability, and cardiovascular fitness. Add a vest and you'll definitely send your heart rate soaring.

The Verdict

From air squats to running to box-jump burpees, there is no limit to the ways to use a weighted vest when it comes to bodyweight exercising.

If the one question on your mind is: how can I improve my training outcomes and get fitter from home? Then the answer is simple: add a weighted vest. So what are you waiting for? With a whole range of different weighted vests to choose from, there really is no better time to start than now!

Alex Nicholas
Alex Nicholas

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