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30-Minute CrossFit Home Workout for Beginners

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30-Minute CrossFit Home Workout for Beginners

Fitness newbies and veterans alike are swarming to CrossFit to kickoff their fitness efforts. This fitness program, designed by Greg Glassman, aims to increase physical capability in ten key areas: cardiovascular/respiratory endurance, strength, stamina, speed, power, flexibility, agility, balance, accuracy and coordination. It achieves this by going through a number of different challenging workouts.

Basic CrossFit

The average CrossFit session lasts an hour. During the class, the instructor takes the students through a few steps:

  • Warm-up
  • Skill session: More private sessions for people who have specific goals or skills or need extra help.
  • Workout explanation
  • Work out

Doing CrossFit at Home

If you can’t find a CrossFit class in your area or you’re more comfortable working out by yourself, you have three options:


If you’re already familiar with CrossFit workouts or high impact strength training workouts, you can jump right in and start with the WOD, or Workout of the Day. If you find yourself unfamiliar with a certain workout, practice the movements of the workout casually before actually performing them, helping to decrease your chance of injury.


If you’re moderately familiar with high impact athletic training, it’s still okay to follow the Workout of the Day, but if you find one you aren’t sure about or don’t have the equipment for, replace it with a similar, less demanding workout. CrossFit offers suggestions for replacement workouts on its website.


If you aren’t very familiar with CrossFit workouts or have little experience with weight lifting, take a month or so to familiarize yourself with the routines before you attempt to do them.

30-Minute Workout

If you’re a beginner, take it slow – you don’t want to attempt the difficult parts of CrossFit right off the bat. Work your way up! Here’s a 30-minute routine to get you in the zone – and on your way to other things fast! Set your timer and get started. Later, you can work your way up to a one-hour workout.


Start off with two minutes of jumping jacks.

Part 1

Run (either in place or around your neighborhood or track) for three minutes and then walk for one minute. Repeat this four or five times.

Part 2

Do 10 squats, 10 push-ups and 10 sit-ups. Repeat them as many times as you please until your 30 minutes are up!

Cool Down

If you want, you can end your 30-minute workout with a slight jog for a few minutes. Remember to drink from a nice, cool bottle of water to hydrate your body and refresh you.




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