Crossfit Exercises For Beginners

Crossfit Exercises For Beginners

In this era when the number of gym members is increasing day by day, people are getting more attracted towards different types of exercises which can make them fit and healthy.

When we talk about fitness, it means working out your body including cardio and weight training.

Most people focus on cardio only as it burns fat and reduces weight, but we all know that it is not the only thing that matters in exercise.

If you want to lose weight and keep your body fit, then it’s time to do some weight lifting. So, here are the top 12 essential CrossFit exercises for beginners:


The primary aim of Lunges is to stretch your muscles and make them flexible. It is the best exercise for beginners as it provides a good amount of relief. In addition, you can do it daily to improve your stamina. 


It is considered a record-breaker exercise that makes your body fit, healthy and robust. It helps you in increasing your muscle strength.

What do deadlifts do for you?
It is an excellent exercise recommended by Crossfit experts, which you can do from both of your sides. It gives lazy people new energy to work out.

Clean & Jerk

This exercise will make you stronger for sure. Clean & jerk is the best way to make your body robust and fit for daily activities.

You can easily do it at home or the gym to improve your stamina, height, strength, and core strength.

Mountain Climbers

To make you fit and healthy, this is one of the best ways to exercise. It helps in increasing stamina, making your body strong and flexible. This exercise is the best for beginners as it doesn’t require any equipment or space. 

What is mountain climbers good for?
You can perform this exercise at home or office if you have a floor to stand on. Start with five reps on each side and work your way up to 15 reps per side.

Kettlebell Swing

Start with your feet apart and your arms extended. Next, hold a kettlebell in your hands. Now, swing the weight from the front to the back and bring it forward to the starting position. 

It is an excellent exercise for health and works great for beginners who need a lot of strength in their bodies. Ten reps on each side are recommended for this exercise.

Dumbbell Squat

Place one leg in front of the other with your feet at shoulder width. Now lower your body until your knees are bent at 90 degrees or less. 

Is squatting with dumbbells effective?
Make sure that you don’t touch the floor with the barbell as it may cause damage to your knee. Then, slowly stand up and repeat it at least ten times on each side.

This exercise will make you free from knee pain, high cholesterol, and diabetes. It also helps increase bone density and reduce joint pain during old age.

Overhead Squat

Start by standing on the ground with the dumbbells in both hands. Then, slowly bend forward until you touch the ground with the butt of your back. 

Now, press yourself up and hold your body as high as you can. Repeat at least ten times to improve your bone, joint, and knee strength.

Back Squat

Hold a dumbbell in your right hand and start with your feet apart. Now, slowly bring your right leg forward till it touches the floor. Then, slowly, bring the knee towards the floor and touch it. 

Then, lift the knee back and slowly return it to the starting position. Next, do the same exercise with the left leg.


Start by standing on a pull-up bar. Now, grab the bar and put one hand on it. Lift your body and hold it there. Don’t let go of the bar until you can’t hold anymore. Complete all of the reps with your arms. 

What is pull-ups good for?

Barbell Row

Start with both the hands at the bottom of the barbell. Now, slowly lift the weight and hold it in the air.

It requires a lot of strength in the back to do this exercise. If you get tired, then stop or do some other exercises first. 

Push Press

Start this exercise by lifting the barbell from the ground to shoulder height with both hands. Keep your shoulders apart when you are doing this. Then, using the power in your legs, press it back to its original position.


Start by standing straight with your feet apart. Next, bend down and touch the ground with both of your hands.

How many burpees is a good workout?
Now, kick one foot back towards the chest while crouching down and jump up quickly to get into a push-up position. 

Now, do a push-up and then put that same foot back to its original position and repeat with the other leg. 

How to progress as a beginner?

This exercise includes different exercises which are only for beginners. To enhance your body strength, you need to do more reps and work your way up.

You can do it by doing ten reps for each exercise every day so that you can use them without any difficulty. 

You have to work out daily with proper diet, sleep, alcohol abstinence, water intake etc., to improve your body health.

If you want to increase weight, you have to keep your diet very healthy and eat more food. You have to try this workout regime at least for two months to notice the result. 

Try to do push-ups without weights, chin-ups with weight, and burpees workouts after doing some warm-ups.

The best way to progress is to keep the same diet, sleep, water intake, workout routine, and do it regularly. It will help in improving your stamina without giving any side effects.

How to get ripped?

If you want to get a ripped body with a six-pack, you have to do this workout, diet, and sleep routine.

You have to do this routine daily for at least 3-4 months to see the visible result in your body. If you are doing something right, it will show its effect within a few weeks. 

So, try to keep the same routine every day and not miss any day. If you have been doing this workout for more than six months, you will see the results!

If you want to be fit but don’t have time for the gym, then try to do these workouts with your friends in the park. 

It would be a good exercise for you since there are no machines or equipment needed in this workout. 


These 12 CrossFit exercises for beginners are the best ones you can do to make your body robust and fit. Experts recommend starting with elementary exercises before doing the tough ones. 

So, don’t hesitate and give it a try. You will be glad to see your results within months! Good luck!

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