A 2013 study conducted by scientists at the Ohio State University, revealed that engaging in CrossFit exercises significantly improved VO2 max (maximal oxygen uptake), and decreased body fat percentage in both males and females.
The CrossFit workout regimen is very intense, and will surely get your adrenalin pumping. It is one of the best ways to lose the extra fat around the belly. Inculcate these exercises in your strength training workout plan to build overall fitness. These exercises will help you become more flexible, and give you agility. They are used by many athletes to gain strength, and to have that extra stamina and energy for their performance.
Military personnel across the world use CrossFit exercises as part of their conditioning and endurance routine. The routine is a combination of jogging, gymnastics, and weight training, which contributes towards an all round muscle development and fitness. It is not like most fad workout routines, which become popular for sometime, and then fade in to oblivion. This workout routine has been around for ages, and professional athletes who are weightlifting, wrestling and bodybuilding enthusiasts, use it extensively.
The basic principle of this training is to do a combination of high intensity cardiovascular exercises and strength gaining exercises like squats and pull ups. This way an individual is able to burn more calories and fats, in considerably less amount of time. The workout is only for 20-30 minutes, and is ideal for people who can't spare more time for exercising.
You can also do exercises like walking lunges, push ups, and pull ups at home, with minimum equipment. You can also use the jump rope for a good cardiovascular workout. Some of the best exercises will help you tone your body, as it is a full body workout. CrossFit workouts for beginners should be done on alternate days, to help adjust to this unique way of endurance training.
One of the most important things to keep in mind when following a CrossFit workout routine is to have correct form and technique. If possible enlist the help of a personal trainer, if you are a beginner at this kind of workout. It is advisable not to work out for more than 20-30 minutes. Here is a list of CrossFit exercises that you could try:
- Pull Ups
- Push Ups
- Muscle Ups
- Kettle Bell Snatches
- Dumbbell Swings
- Over Head Squats
- Dumbbell Thrusters
- Clean and Jerk
- Barbell Snatch
- Barbell Press
- Dumbbell Split Lifts
- Power Snatch
- Ring Dips
- Shoulder Press
- Hand Stand Push Ups
- Rope Climbing
- Power Clean
- Double Unders
- Glute Ham Sit Ups
- Wall Ball
- Back Extension
- Hip-back Extension
- Jump Rope
- Jumping Jacks
|Monday||Push Ups (25); Pull Ups (10); Squats (10); Jogging|
|Wednesday||Muscle Ups (10); Walking Lunges (20)|
|Friday||Burpees (25); Kettle Bell Snatches (20); Rowing|
This table is just for reference; you can add more exercises to your routine or have a 5-day week routine. One of the benefits of the CrossFit routine is that you can have different combinations for your WOD.
Devise a full body workout plan, and follow the correct form and posture for good results. The other two important things that you need to keep in mind when following any workout regimen are diet and rest. Follow a good diet plan and get enough rest in order to allow the muscles to recover.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program, in order to reduce the risk of injury.