For anyone trying to get into fitness for weight loss has at some point in their web crawl come across, and has been acquainted with CrossFit workouts. It not only targets your fat, but it also builds muscle at the same time, talk about a win-win!
With its ever-growing popularity, CrossFit remains one of the top training programs for weight loss and endurance, and if you are looking to benefit from these workouts we’ve compiled a guide of everything you need to know to begin your weight loss journey with CrossFit.
- What is CrossFit?
- Best CrossFit Workouts for Weight Loss
- Conclusion
What is CrossFit?
Greg Glassman revolutionized the fitness industry when he co-founded CrossFit with Lauren Jenai in the year 2000.
CrossFit is a form of high-intensity interval training, strengthening and conditioning that is made up of several functional movements that are performed at a high-intensity level.
Key Components of CrossFit:
- Constantly changing: Workouts or WOD (workouts of the day) consistently change to ensure that the participants don’t get bored with the same routine.
- Functional movements: CrossFit workouts mimic daily activities such as squatting, pushing, lifting, and pulling, which helps improve coordination, balance and overall health.
- Community-based: these workouts are often done in a group setting to encourage a sense of camaraderie and accountability among the participants.
A study was conducted on 22 Korean college students to study the effects of CrossFit on their blood profiles and body composition. The group performed a CrossFit program for 70 minutes, twice per week for 14 weeks, and it was found that CrossFit helped effectively increase their body composition, however not the blood profiles. (1)
CrossFit is excellent for weight loss as its high-intensity workouts combined with elements that target cardio exercises and strength training can help trigger the excess post-exercise oxygen consumption phenomenon that is also known as “after burn” that leads to increased fat burn and improved overall energy consumption.
Best CrossFit Workouts for Weight Loss
· Helen
This CrossFit Workout was designed specifically to test an athlete’s agility, endurance and strength, it consists of three rounds with each round featuring:
- 400-metre run
- 21 kettlebell swings
- 12 pushups.
Helen is meant to be a fast-paced workout, which means you need to move quickly and keep the kettlebell weight light.
A tell-tale sign that you’re doing a good job is when your lungs are burning up and you can’t keep up your grip.
· Murph
Named after Navy Lieutenant Michael Murphy, the Murph exercise is a challenging CrossFit workout that is designed to be completed as quickly as possible with no breaks or skips.
It is a combination of various bodyweight exercises such as pull-ups, push-ups, and squats along with running which makes it challenging.
It consists of 4 rounds that include:
- 1-mile run
- 100 pull-ups
- 200 pushups
- 300 air squats
· Cindy
This CrossFit workout was designed to test your cardio fitness and muscle endurance rather than your full-body muscular strength.
The exercises are straightforward but can be modified to fit your fitness levels, it is excellent for beginners and focuses on fundamental movements that don’t require complex techniques.
It consists of 3 rounds that are performed in an AMRAP (as many rounds as possible) within 20 minutes:
- Pull-ups: 5 reps
- Pushups: 10 reps
- Air squats: 15 reps
· Kettlebell Swing
Kettlebell is a vital part of CrossFit exercises, it not only improves strength by working the entire body including glutes, hamstrings, core and quads, but it also enhances cardio endurance and can be used as a warm-up for strength training or conditioning exercises.
How to perform?
- Begin with your feet hip-width apart, while holding the kettlebell with both your hands and an overhead grip
- Now hinge at the hips while keeping your back straight and core engaged
- Start swinging the kettlebell back between your legs and then with full strength forward, utilise your hips and glutes for power
- Swing the kettlebell up to your chest height or higher and repeat
· Goblet Squat
Squats are excellent workouts that target your quads, glutes, core and calves, with the goblet squat variation you can build functional strength and endurance.
It involves holding the weight in front of your chest as you complete a set which helps in adding extra challenge to your arms and midline.
How to perform?
- Start with holding a weight of your choice at your chest level with both hands
- Keep your back straight as you engage your core and hinge at the hips
- Lower your body down as you squat and keep the weight close to your chest
- Pause for a while when at the bottom and then stand up to the starting position
· Burpee
The burpee is an excellent full-body exercise that is performed by combining a squat thrust with a push-up and a jump.
Burpee works multiple muscle groups including the chest, arms, shoulders, abs, legs, hips and gluteus maximus, and can be used as an aerobic exercise that provides a high-intensity workout in a shortened time frame (2)
How to perform?
- Begin in an upright standing position
- Then steadily drop down into a squat position while placing your hands on the ground
- Then change position by kicking back your feet into a plank position
- Perform a pushup
- Then quickly return to a squatting position
- Stand up to the starting posture and jump
- Repeat
· Walking lunge
Walking lunges are a variation of static lunge exercise, wherein instead of standing back upright after performing a lunge on one leg, you walk forward by lunging out with the other leg.
They engage and strengthen the leg muscles along with the hip, glutes and core; it can be made more challenging by adding weights or doing it while performing a torso twist.
How to perform?
- Stand upright with your feet shoulder-width apart. Keep your hands placed on your hip.
- Now step forward with your right leg and keep your knee at a 90-degree angle and your left knee placed just above the floor
- Push off your feet to bring your left foot forward and keep repeating the same motion with your left leg
- Alternate your legs as you move forward while maintaining good posture with your back straight and shoulders relaxed
· Ring Row
Ring row is a bodyweight pull exercise that specifically targets the muscles in the upper back, arms and shoulders. It is a great workout to develop relative strength using your body weight as the load.
When you utilise the ring it challenges your stability and allows you to adjust the angle of the pull while making it an effective exercise for building strength and control.
How to perform?
- Once you’ve set up the gymnastic rings or suspension trainers at your waist height
- Begin by grabbing the rings with an overhand grip, with your palms facing down as you walk with your feet forward until your body is at a certain angle
- Keep your body perfectly straight from your head to heels and pull your chest up towards the rings, as you squeeze your shoulder blades together.
- Now lower yourself back down slowly with control and repeat for the desired number of reps.
· Shoulder overhead
Shoulder overhead movement involves exercises that require you to lift weight or resistance overhead, wherein the arms are extended and the shoulders are in a neutral or slightly elevated position.
This movement defines the development of strength, stability and movement in the shoulders, core muscles and upper back.
How to perform?
- Begin by standing with your feet positioned shoulder width apart while holding a barbell shoulder height with your palms facing forward
- Now press the weight of the barbell overhead by extending your arms straight up until they are fully extended.
- Slowly lower the weight back down to your shoulder height with steadiness and control.
- Repeat these movements for the desired number of reps.
Conclusion
CrossFit is not only extremely popular but a very effective way to lose weight while building strength and endurance.
CrossFit exercises can be difficult at the beginning as they work the full body but consistency and dedication will give you significant results.
FAQ
1. Are CrossFit workouts good for weight loss?
Yes! The high-intensity workouts can break out a sweat and increase heart rate. This will help burn the fat quicker making it good for weight loss.
2. Will I lose weight in 3 months at CrossFit?
Yes, however, it not only depends on the workout but also your diet, consistency and intensity of the workout. CrossFit is extremely effective in burning calories when done right.
3. How to lose belly fat in CrossFit?
To lose belly fat in CrossFit you need to follow:
- High-intensity workouts
- Strength training
- Diet
- Consistency
- Rest
4. Is 30 minutes of CrossFit enough?
It can be effective if you focus on high-intensity workouts by incorporating a variety of exercises.
5. Does CrossFit burn fat fast?
Yes, CrossFit can effectively burn fat due to its high-intensity nature.