CrossFit is a high-intensity fitness program that combines elements of weightlifting, gymnastics, and cardiovascular exercise into challenging, constantly varied workouts. These workouts, also known as WODs (Workouts of the Day), typically last anywhere from 5 to 30 minutes and consist of functional movements performed at a high intensity. The goal of CrossFit is to improve overall fitness and increase functional strength, endurance, and agility through challenging and constantly varied exercises. Some common exercises performed in CrossFit include squats, deadlifts, kettlebell swings, box jumps, pull-ups, and handstand push-ups. CrossFit is designed for individuals of all fitness levels, and can be scaled to accommodate different abilities.

9 Best Cross Fit Workouts for Beginners:

Unleash the power of high-intensity training with CrossFit. Get a step-by-step guide to the best workouts, routines, and tips for success!

7 Minutes of Burpees:

A 7-minute burpee workout is a high-intensity, full-body workout that can be completed in just 7 minutes. The burpee is a functional exercise that works several muscle groups at once, including the legs, core, arms, and chest. This type of workout is often used by athletes, military personnel, and anyone looking to improve their overall fitness level.

To perform a burpee, start in a standing position and then lower into a squat position with your hands on the ground. Kick your feet back into a push-up position, perform a push-up, and then quickly jump back up to the squat position. From there, jump up into the air with your arms overhead. Repeat this sequence for 7 minutes, focusing on proper form and intensity.

It’s important to note that 7 minutes of burpees can be intense, and it’s important to warm up properly before starting the workout. It’s also a good idea to listen to your body and rest if needed, especially if you’re new to burpees or high-intensity workouts. With proper form and intensity, 7 minutes of burpees can be an effective way to improve your fitness and challenge your body.

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Tabata requires a lot of determination and focus. It is all about pushing yourself and giving in your hundred percent. Start off with a 20 second burpee and rest for 10 seconds. Then do squats for 20 seconds and rest again. That makes one round. Do about 8 rounds before you call it an end.


To do the Chelsea workout, you will need a pull up bar. You need to do 5 pull ups, followed by 10 push ups and 15 squats. This should continue for about thirty minutes. Spend one minute on each. You will definitely get great results for this one.


Barbara has five rounds of intense workouts. You have to take a rest of three minutes between each. It consists of 20 pull ups, 30 push ups, 40 sit ups and 50 squats. You will definitely need the pull up bar to do the first exercise. This exercise will challenge you and work the core areas of your body. So get ready for this fat blasting high intensity workout!


To do the Murph, start off with running for about one mile. Then do 100 pull ups. After this you should go ahead and do 200 push ups followed by 300 squats. Run for one mile before you can end this workout. You can split between these workouts however you like. You can also make it difficult by wearing a heavy vest. You will need the pull up bar again.

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For Angie, you need to do everything in hundreds. Start with 100 pull ups, then do push ups for another 100. Do 100 sit ups and then end with 100 squats. Keep the pull up bar with you.

GI Jane:

For GI Jane do a normal burpee first. When you jump in the air at the end of the burpee, grab the pull up bar and perform a pull up. That is one rep. Do this for hundred times before you can stop. Be careful throughout this workout as you might hit your head on the bar while jumping.

Invisible Fran:

The invisible Fran is all about squats and push ups. You have to do a 21-15 and 9 reps in total. It takes about three minutes and sixteen seconds and guarantees you brilliant results. You won’t need to go to any gym for this. Do this at home and watch yourself get fit and toned in no time.

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For Time:

To do For Time, start off with 100 jumping jacks and then get into squats. Do 75 of them. Go ahead and do 50 push ups next and finish it off with 25 Burpees. Simple moves, effective and very challenging; these moves are definitely going to give the body you have always wanted.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.