Your Cart is Empty

9 min read

The Beginner's At-Home CrossFit Workout for Weight Loss

While CrossFit might seem like a fad workout that requires expensive equipment, it's actually quite the opposite. The beauty of CrossFit is anyone can do it from anywhere.

It's not reserved for high-level fitness athletes only. There are plenty of CrossFit workouts for beginners that will help you build strength and burn fat.

And what’s even better is they can be done at home using just your body weight – 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 – then perhaps it's time to give CrossFit a try.

Not sure where to start? We’ve got you covered!

Read on to learn the benefits and workout structure of CrossFit, a full CrossFit workout geared toward weight loss for beginners at home, and a couple of amazing ways to recover from an intense workout.

What Is a CrossFit Workout?

A CrossFit workout is a practical fitness program that consists of constantly varied, high-intensity, functional movements. Its movements mimic natural human behaviors that are performed daily, such as squatting, pushing, pulling, and lifting, resulting in an increased work capacity.

In other words, CrossFit is a workout that uses movements you do every day and formats them as a way to build your fitness levels.

The goal is to prepare your body for any physical situation by constantly pushing it outside of its comfort zone, which leads to results like increased strength, power, and endurance.

CrossFit is most commonly done in a group setting with a coach who leads the class through a specific workout of the day (WOD - more on that in a minute).

However, you can absolutely do CrossFit at home with no equipment necessary – all you need is some space to move and your body weight.

Is CrossFit a Good Form of Exercise?

CrossFit is a good form of exercise for a person looking to improve overall fitness instead of one area of fitness. Because CrossFit is performed through a mix of cardio, gymnastics, and weightlifting exercises, it provides a balanced approach to fitness.

Before embarking on your fitness journey, it's important to set your fitness goals.

Do you want to build muscle? Lose weight? Improve your cardiovascular health? All of the above?CrossFit can help you achieve all of these things, but it's important to have realistic expectations.

For example, if your primary goal is to lose weight, you might not see the results you want as quickly as you would with other forms of exercise. So does that mean you won't burn fat through CrossFit?

Do CrossFit Workouts Burn Fat?

CrossFit workouts have the ability to burn fat more than forms of continuous training. A study was conducted that showed forms of high-intensity training like CrossFit could improve strength and cardio conditioning quicker than continuous training, such as jogging.

So yes, CrossFit workouts can burn fat, but they can also build strength and improve your cardiovascular health.

Why Does CrossFit Burn Fat?

CrossFit workouts burn fat because they are high-intensity and constantly varied. High-intensity workouts force your body to work harder, resulting in more calories burned. The constantly varied aspect keeps your body guessing, which also helps with fat loss.

This type of exercise requires your body to use more energy (calories) to perform the workout, resulting in a higher calorie burn.

Because of its high-intensity interval training (HIIT) nature, CrossFit training is one of the most effective ways to burn fat. HIIT has been shown to result in a post-exercise calorie burn that can last far longer than the actual workout, or more standard continuous training workouts.

With all that "intense" talk, it's easy to think this isn't cut out for a beginner. But that's not true. There are many ways to modify beginner CrossFit workouts to make them more approachable.

CrossFit Is Intense, But Still Great for Beginners

CrossFit is a great form of exercise for beginners because it's highly adaptable. The movements can be scaled to your fitness level, whether you're just starting or you're already in shape.

CrossFit workouts can be modified to make them more or less challenging. For example,if you're new to CrossFit, you might start with bodyweight exercises instead of using weights (which is exactly what we'll walk through in a minute.)

As you get stronger and more comfortable with the movements, you can add weight to make the workouts more challenging.

And, perfectly, you can do CrossFit from your home, but you also have the option to do them in a class, or at a CrossFit gym.

Many people prefer CrossFit gyms because of the supportive nature of the coach and group, plus you'll have access to equipment like a CrossFit box, and be able to do different movements like kettlebell swings.

But for beginner CrossFit workouts at home, here's where you should start.

How Beginners Should Start CrossFit

Assuming you're starting from scratch, the best CrossFit workout starts is with bodyweight workouts.These exercises use your weight as resistance, so they're perfect for beginners.

There's no need to worry about using proper form with weights (although that's still important!) since you're only using your body weight.

This also makes bodyweight workouts more accessible since you don't need any equipment.

The key here is to make them varied, which is the backbone of CrossFit WODs.

During one 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.

What Are Workouts of the Day (WODs)?

A "WOD" is a CrossFit term for a workout. The workouts are typically short, sweet, and varied. CrossFit WODs are a combination of cardio, strength training, and gymnastics, and are meant to be completed as quickly as possible.

This should be done with the proper form of course, but it adds an extra level of intensity.

How Long Should WODs Last?

Generally, CrossFit athletes will spend anywhere between 20-40 minutes per day on a WOD. Since CrossFit requires varied routines each day, there is a broad range of time it takes to complete CrossFit WODs. For beginners, a WOD doesn’t have to be super intense or lengthy.

For newcomers to CrossFit, the routine should be adapted to an individual’s physical capacity and fitness ability.

How Often Should a Beginner Do CrossFit?

A beginner in CrossFit should do workouts no more than three to four times a week. As a beginner becomes more conditioned, they can increase the frequency to five or size times per week. The key is consistency and giving your body enough time to recover.

Now then, you know all about CrossFit and how to get started - here's our unique CrossFit WOD that helps you build muscle and burn fat.


Full Body CrossFit Workout for Women | You don’t have to be a high-level fitness athlete to perform CrossFit’s high-intensity, varied fitness routines. There are plenty of CrossFit workouts for beginners that will help you build muscle & give you those killer abs you’ve always wanted. CrossFit WODs are short, intense & guaranteed to increase your fat-burning potential after just one workout. The best part? They can be done at-home using just your bodyweight – no equipment necessary!


A CrossFit Fat Burning Workout Beginners Can Try At Home

Remember, CrossFit workouts are generally short but intense. And if possible, try to keep your rest times short as well. If you can avoid resting altogether, then do that.

You can try these CrossFit exercises for each day of the week, and if you want to change it up a bit, try increasing the reps, doing as many reps as you can, or switching the exercises for something similar.

If you’re just starting, 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.

Below, you'll find one of the best CrossFit workouts for beginners. It offers a ton of variety, doesn't require any equipment, and can be done anywhere at any time. You'll repeat these CrossFit exercises three times.

Reference the image above if you need some visual inspiration.

Before Your 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, pull-ups, air squats, and lunges.

Nothing vigorous - just something light tohelp increase your heart rate, loosen up your muscles, and get you mentally prepared for the workout.

Exercise 1. 10 Lunges

  • Stand tall with your feet hip-width apart and take a large step forward with your right leg.
  • As you step, lower your body until both legs are bent at 90-degree angles. Keep your front knee stacked directly above your ankle and make sure your back knee doesn’t touch the floor.
  • To push back up to the starting position, engage your left leg and drive through your heel to stand.
  • That's one rep. Complete 10 reps on each side.

Exercise 2. 10 Jumping Jacks

  • Stand with your feet together and your hands by your sides.
  • From here, jump up and spread your legs out wide while bringing your arms up overhead.
  • Then, jump back to the starting position and repeat. That's one rep. Aim for 10 reps total.

Exercise 3. 10 Push-Ups

  • Get into a plank position with your feet hip-width apart and your hands shoulder-width apart, keeping your body in a straight line from head to heels.
  • Lower your chest toward the floor, then press back up to the starting position.
  • If this is too difficult, try doing them on your knees. But if you can do them on your toes, go for it!
  • Aim for 10 push-ups in total.

Exercise 4. 10 Sit-Ups

  • Lie on your back on the floor with your knees bent and feet flat on the ground.
  • Place your hands behind your head, keeping your elbows open.
  • From here, curl your torso up and forward until your upper back and shoulders come off the ground, then press back to the starting position.
  • That's one rep - go for 10.

Exercise 5. 10 Squats

  • Stand tall with your feet shoulder-width apart and place your hands by your sides.
  • From here, lower your body down into a squat by pushing your hips back and bending your knees, keeping your chest up the entire time.
  • Once your thighs are parallel to the ground, drive back up to the starting position.
  • That's one rep - 9 more to go!

And there you have it - one of the best CrossFit workouts for beginners! Give it a try and see how you feel. And remember, always listen to your body and modify it as needed.

There are some other great workouts for beginners that you can try at home, such as Pilates.

So if you find that CrossFit isn't for you, or you want to add variety in your off-days, have a look around this At-Home Pilates Workout for Beginners.

Before you leave your workout entirely, make sure you get your cool down in.

Recovering From an Intense 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.

Keep reading for two amazing ways to recover from your intense workout.

How to Get Rid of Sore Muscles After a Workout

With the best CrossFit workouts, 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.

And it doesn't have to be a painful experience or a chore,you can have delicious food and have a relaxing time trying to alleviate any sore muscles.

Here are two ideas on how to quickly recover after an intense workout and make it rewarding at the same time.

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 recipe - it's SHEFIT'S famous yogurt smoothie popsicle. It will aid in recovery as well as weight loss.

See, we told you the eating part of recovery could be delicious!

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.

2. How to Get Rid of Sore Muscles: DIY Bath Remedy

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.

It's easy to make - so gather your ingredients and draw a bath, because it's time for some muscle and mind relaxation.

Ingredients Needed:

  • 1 cup of Epsom salts
  • 3 drops of lavender essential oil - contains anti-inflammatory properties and promotes relaxation
  • 2 drops of peppermint essential oil - works as an effective natural painkiller, and muscle relaxant to soothe aching muscles
  • 2 drops black pepper - contains pain relieving properties, reducing pre-workout pain and stiffness


  • 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.
  • Smile!

Don't Let A Beginner CrossFit Workout Intimidate You

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 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-home with no equipment needed?

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.