CrossFit has become insanely popular over the last few years, and for good reason. This high-intensity, full-body workout builds strength and muscle tone while improving fitness and endurance. Although it can seem intimidating at first, CrossFit is a great exercise option for all levels of expertise. With the proper training and technique, you can burn off thousands of calories with CrossFit training. Below are 10 CrossFit exercises that can help you burn up to 200 calories in one twenty minute session.
1. Half Cindy
In CrossFit, the Full Cindy is a WOD (Workout of the Day) that lasts about 20 minutes. It’s younger sister only lasts about 10 minutes and is great for beginners who don’t have a ton of time to commit to a long workout. This upper-body intensive workout builds strength in your biceps, triceps, shoulders, and glutes. Start off with five pull-ups on a pull-up bar, then 10 push-ups on the floor, and end with 15 squats.
These exercises may be difficult for those who are still trying to build upper body strength. Luckily, there are a few ways to make the workout less stressful while still being effective. You can use a resistance band to help you complete the pull-up on the bar. For the push-up, you can do the modified form with your knees on the floor.
2. Helen WOD
The Helen is a great warm-up exercise that will still help you build strength and endurance. Begin with a 400-meter run, remembering to pace yourself and not be too tired for the rest of the workout. Then, complete 21 American kettlebell swings, standing with your legs wider than shoulder width apart and swinging the kettlebell between your legs and over your head. Finally, finish off with 12 pull-ups.
If you’re worried about completing the American kettlebells, you can swap them out for 21 Russian kettlebell swings, which only requires you to swing the kettlebell up so your arms are straight out in front of your chest.
3. Sit-Ups, Lunges WOD
This one is self explanatory. Although it may not seem revolutionary, the WOD requires you to push yourself for three whole minutes to build cardio, endurance, and of course, strength. Complete three rounds of 15 sit-ups and 15 lunges, taking a two-minute break in between each round.
4. CrossFit Total WOD
CrossFit beginners may (naturally) be intimidated by heavy lifting. But those who are serious about building muscle will soon learn to face their fears. This exercise consists of five back squats, three overhead lifts, and three deadlifts. Although you’ll need to be careful not to overdo it, you should start with a heavier weight than what you’re used to. You should also consult with a CrossFit trainer to ensure proper form.
5. Dumbbell Swing
Dumbbell swings are a simple yet efficient exercise, targeting your shoulders, back, abs, butt, and hamstrings. To start, stand with feet slightly wider than shoulder-width apart. Hold a single dumbbell with both hands in front of your thighs.
Bend your knees slightly while leaning forward from your hips, making sure your back is parallel to the floor, and swing the dumbbell between your legs. Push your hips forward to straighten your legs while swinging dumbbell overhead in an upward arc, arms straight. Repeat for 20 reps.
Although many people choose the stairs when trying to be more active, this elevator will actually help you reach your fitness goals. This exercise also targets your shoulders, butt, and legs, along with your hips. Grab a chair and some dumbbells, then stand facing the chair with one dumbbell in each hand. Make sure the chair is sturdy enough to hold your weight.
Next, put your right foot on the seat and bring the dumbbells up to your shoulders, with your palms facing in towards each other. Use your right leg to stand up onto the seat, lifting your left leg up into a bent knee while pressing the dumbbells over your head. Lower your left leg to step off of the chair and use your right leg to step back into a lunge on the floor. Jump up to switch legs, then repeat the same move on the opposite side. Complete 10 alternating reps. If you’re having trouble completing the exercise, try leaving your arms at your sides throughout the workout and focus on your legs. Eventually, you can build up your arm strength to keep them overhead throughout the routine!
7. Turkish Get-Up
It may sound like a cute cultural outfit, but the Turkish Get-up is actually a great floor exercise that targets your triceps, abs, obliques, butt, and hamstrings. Start out lying faceup on the floor with your right knee bent and foot flat on the floor, your left leg extended, your right arm raised toward the ceiling, and your left arm on the floor directly out to your side. Press onto your left forearm to lift your torso off floor, then press into your left palm and your right heel to lift your hips off the floor. Keep your right arm pointed up throughout.Bring your left leg behind your body and kneel on your left knee to stand. Do the move in reverse to get back to starting position, then do three reps on each side.
8. Power Deck Squat
Squats are a fitness staple in any workout routine, but the power deck squat is sure to blast your abs, butt, and legs in ways you never thought possible. Begin standing with your feet shoulder width apart, as you would a normal squat, while holding the ends of a dumbbell directly in front of your chest with your elbows bent. Squat down using your legs while keeping the dumbbell up to your chest. Sit on floor, and with your chin tucked into your chest, roll over onto the middle of your back. Return to squat, jump up, and repeat six times. To further challenge yourself, bring the dumbbell up over your head before jumping. To ease up the workout, return to standing instead of jumping.
9. Inchworm To Grasshopper
We typically find animal poses in yoga, but CrossFit has a couple of animal poses of its own that will target your shoulders, back, chest, arms, and abs. The move is similar to Mountain Climbers, but with an added twist for killer obliques. Begin by standing with your feet shoulder-width apart, then hinge forward at the hips with your back flat, and palms on the floor. Walk your hands forward out into a full plank position. Bring your left leg in diagonally beneath your body toward your right hip. Return to plank, then repeat with the right leg into the left hip. Alternate legs for 10 reps.
10. Handstand Push-Up
It may sound difficult, but the handstand push-up is simpler than it sounds. Once mastered, this move will tone up your shoulders, triceps, and abs. Kneel to the floor on all fours with your back to a chair. Again, make sure you’re working with a sturdy chair! Place the balls of your feet on top of the seat and, while keeping your arms extended, straighten your legs so that your hips are in an inverted-V pike position. Slowly bend your elbows to lower your head near floor and straighten your arms. Fully extend your arms by pushing through your palms, completing five reps.
In order to achieve this move, you’ll need to know how to do a push-up. If you can’t do a traditional push-up, then you can make it easier by placing your shins and knees on the chair rather than your feet. You can also do the move without the chair with just your feet on the floor.