An Awesome Fat Burning CrossFit Workout for Weight Loss
How to Get An At-Home CrossFit Workout – No Equipment Necessary!
CrossFit might seem like a fad workout but it’s sticking around…and for good reason! It’s an effective, intense workout program that will challenge your full body and can work for anyone. You don’t have to be a high-level fitness athlete to perform CrossFit’s high-intensity, varied fitness routines (called Workouts of the Day or WOD). There are plenty of CrossFit workouts for beginners that will help you build muscle and give you those killer abs you’ve always wanted. CrossFit WODs are short, but intense – you’re guaranteed to increase your fat-burning potential after just one workout. And what’s even better is they can be done at-home using just your bodyweight – no equipment necessary. So if you’re looking for a new workout routine for weight loss that will challenge you – and maybe even change you – give CrossFit a try. Not sure where to start? We’ve got you covered! Read on to learn how you can get CrossFit ready right at-home.
An Awesome Fat Burning CrossFit Workout for Weight Loss
CrossFit combines different kinds of exercises into varied fitness routines – WODs. Generally Crossfit athletes will vary their routines day to day – they’ll change up the exercises in their WODs, spending anywhere between 20-40 minutes per day on a WOD. If you’re just starting out, your workout doesn’t have to be super intense. CrossFit can be adapted to an individual’s own physical capacity and fitness ability. During one CrossFit workout, you’ll complete a variety of exercises that target as many parts of your body as possible, so that you’re challenged physically from head to toe.
How to Build Muscle And Burn Fat With CrossFit WODs
CrossFit Workout for Beginners At Home
CrossFit workouts are generally short but intense. Keep your rest times short (or if possible, don’t rest at all). The table above shows exercises you can do for each day of the week. If you want to change it up a bit, try increasing the reps or switching the exercises for something similar. And remember, if you’re just starting out, go slow and work up your intensity. You don’t have to go hard right off the bat, especially if these exercises are new to you.
Before A CrossFit Workout
Always complete some kind of dynamic warm-up before you begin your CrossFit WOD. Try riding on a stationary bike for 5 minutes, skipping or a couple of rounds of jumping jacks, air squats and lunges.
After A CrossFit Workout
Always finish your workout with a long stretch and a foam roller (if you have one). Keep a record of the time it takes you to complete your WOD. The goal is to improve each time you perform that particular WOD.
As with any intense workout, you’re bound to feel a little sore. Thankfully there are ways that you can reduce that pain and get right back to your workouts – from eating right to treating your sore muscles.
RELATED: How to Increase Your Core Flexibility: Pilates for Beginners at Home
Here are two ideas on how to quickly recover after an intense workout:
1. Post-workout snack/meal
What you eat after your workout can make all the difference in your post-workout recovery. The right post-workout snack or meal can help give you some relief and boost your overall recovery time. Try this great post-workout yogurt smoothie recipe from Shefit to help you in your muscle recovery.
RELATED: Easy Post-Workout Yogurt Smoothie Popsicle Recipes for Weight Loss
2. DIY Sore Muscle Remedy For Your After Workout
To help bring some relief to your sore muscles after your intense CrossFit workout, try this great natural remedy for muscle pain and inflammation. The main ingredient in this sore muscle soak is Epsom salts – a naturally occurring pure mineral composed of magnesium and sulfate that is easily absorbed by the skin.
DIY Sore Muscle Essential Oil Remedy
- 1 cup of Epsom salts
- 3 drops of lavender essential oil (for its relaxation and anti-inflammatory properties)
- 2 drops of peppermint essential oil (works as an effective natural painkiller, and muscle relaxant. Soothes aching back, and sore muscles)
- 2 drops black pepper (contains pain relieving properties, can provide pre-workout pain prevention and stiffness reduction)
- Mix all ingredients in a bowl and transfer to a sealed jar.
- Let it sit for several hours.
- Add the entire contents of the jar to a warm bath and soak.
- Relax and soak in the bath for at least 20-30 minutes.
How to Get Rid of Sore Muscle: DIY Bath Remedy
Don’t be intimated by the intensity of CrossFit. Anyone who has motivation and determination can complete a WOD – all you have to do is start out small and work your way up to more reps and more intense exercises. There are plenty of CrossFit workouts for beginners out there to keep you motivated and strong as you build muscle and increase your fat burning potential. And who doesn’t love a full body workout for weight loss you can easily do at-home with no equipment needed? Commit to CrossFit and you’ll be showing off those toned arms, legs and abs in no time at all!
Before you start your CrossFit journey, invest in some good workout wear. A good sports bra is important, especially if you’re blessed with a large bust. Find a bra that supports you, like SheFit's Ultimate Sports Bra for big busts. Its patented adjustability is designed to give you optimal support from all angles. You can wear the bra straps two ways to ensure you’ll be both comfortable and supported through every sit-up, push-up and lunge!