While many believed the CrossFit craze would be a temporary trend amongst the workout elites, it has grown in popularity and broadened its appeal with the masses. As CrossFit “boxes” pop up throughout the United States, CrossFit is being marketed as the best workout for all people, regardless of age or fitness level.
If you’re still feeling intimidated about hitting your local box, try out these best CrossFit workouts for beginners in the comfort of your own home. These exercises provide an excellent foundation for the basics of CrossFit and will prepare you for more advanced workouts involving weights, more reps and more rounds.
CrossFit Workout for Beginners No. 1
10 air squats
Perform these three exercises for five rounds. Time yourself from start to finish and strive to beat your time on the next attempt. For air squats, stand with your feet slightly wider than hip-width apart. Toes should be turned out ever so slightly and your arms should be resting at your sides.
As you squat, push your butt and hips out, pretending you are about to be seated in a chair. Your weight should remain balanced between the front and back of your feet. Pushups can be performed on your knees if you are a beginner. Situps should be done with arms crossed at your chest with forearms touching the front of your thighs as you rise with each rep.
If your form is compromised at any point, stop and rest. Form is critical for avoiding injury. These three basic exercises provide an excellent full body workout, incorporating both cardio and strength training. You can increase your cardio with this workout by performing the exercises faster as you gain strength and endurance.
Workout No. 2
10 jumping lunges
Perform these two exercises for five rounds for time. For jumping lunges, begin as you would a normal lunge. Squat your body up into a jump and replace your feet in the air so you are lunging on the opposite leg. Maintain a steady pace as you alternate legs as you jump. Your head and shoulders should remain in an upright position.
For burpees, begin in an upright standing position with your feet around shoulder-width apart. Lower yourself down into a squat position and place your hands on the ground in front of you. From here, kick your feet back so you are in a planking/pushup position.
Next, lower yourself down into a pushup. Kick your feet back to their original position and stand up, jumping into the air and clapping overhead.
Each time you clap overhead you have completed a burpee. Burpees are an excellent full body workout on their own, providing both cardio and strengthening benefits. As you get stronger, increase the lunge and burpee count to 20 reps each and do five rounds for time.
Watch the video below to learn the correct way to do burpees.
Workout No. 3
400 meter run
10 kettlebell swings
Perform these three exercises for as many rounds as possible in 15 minutes. Record the number of rounds you performed and aim to increase that number on your next attempt.
For the kettlebell swings, straddle your kettlebell with your feet a bit wider than shoulder-width apart. Squat down with your arms extended downward and use an overhand grip on the kettlebell handle. Pull the kettlebell off the floor as you slightly lean forward.
Swing the kettlebell upward by raising your upper body upright and extending your legs. Continue to swing the kettlebell back down between your legs and up higher on each swing until a height above your head can be reached. Form is critical with kettlebell swings!
Watch the video below to learn more about kettlebell swings.
Workout No. 4
10 kettlebell deadlifts
Perform these three exercises for three rounds. For the kettlebell deadlifts, keep your back flat and your hips above your knees. Your knees should be below your shoulders. With your arms extended downward, grasp the kettlebell handle while in a squat position, push through the heels and then stand straight up.
There are countless exercises incorporating kettlebells. If you are a beginner, start with a five pound kettlebell and eventually work your way up to heavier weights.
Workout No. 5
25 double unders
25 air squats
Perform these three exercises for as many rounds as possible in 15 minutes. If you cannot do double unders, perform 50 jumps with the jumprope. A double under is where the rope does two revolutions around your body between each jump. This requires you to jump higher and to be quicker with your hands to get the rope around twice.
Workout No. 6
400 meter run
25 air squats
25 jumping lunges
25 kettlebell swings
25 kettlebell deadlifts
25 double unders
Do all of these exercises for two rounds for time. This workout incorporates all of the basic CrossFit moves from the previous exercises. Remember, form is critical, so if it’s compromised at any point, take a quick break before resuming. Having the proper footwear will help improve your performance in these workouts.
Check out our review of the best CrossFit shoes available. And don’t forget to enjoy these workouts!