Designing a workout routine can be difficult and time-consuming. Luckily, CrossFit has WODs, which are workouts of the day, that are designed to help burn fat and build strength quickly.

Below, there are many options for workout routines that don’t require any equipment and can be done quickly and easily.

List of 102 Fat Burning Workouts

No Equipment WODs

We understand that you might not always have access to your local gym. That’s why we’ve compiled a list of workouts that you can do anywhere – whether you’re traveling, in a hotel room, or even on the beach!

The following workouts include pull-ups. To perform a pull-up, you can use a tree, or any other sturdy structure. If you don’t have anything to pull yourself up on, you can substitute dips (using the side of a chair or a bed).

  1. The Burn: 30 burpees, 100 jumping jacks
  2. The Fit Now: 100 jumping jacks, 100 pull-ups, 50 sit-ups
  3. Kick Your Butt: 100 pull-ups, 100 push-ups, 100 squats, 100 sit-ups
  4. The Maker: 100 sit-ups, 100 push-ups
  5. The Cardio: run 3.1 miles
  6. The Push It: run 5 miles
  7. The Kick It: 20 min jog, then 3 rounds of 5 pull-ups, 10 push-ups, 15 air squats
  8. The Fat Burner: 85 Thrusters (using any weight available – e.g. your bag or a rock), 100 pull-ups, 1-mile run
  9. The Hurt: 100 pull-ups, 100 push-ups, run, 5 miles
  10. The Runner: Run 1 mile, 10 squats, 10 push-ups, 10 sit-ups
  11. The Athlete: 5 rounds of 10 burpees, 100m sprint
  12. The Acrobat: 10 handstands, 10 push-ups, run a mile
  13. 6 rounds for time: 10 push-ups, 10 squats, 10 sit-ups
  14. Kick Butt: 10 rounds of 10 push-ups, 100m sprint
  15. The Athlete 2: 10 push-ups, 10 squats
  16. The Athlete 3: 10 hand-release push-ups, 10 squats, 200 sit-ups
  17. The Athlete 4: 100 Squats
  18. The Athlete 5: 100 burpees
  19. The Athlete 6: 100 jumping jacks, 75 squats, 50 push-ups
  20. Push Ups: 100 push-ups
  21. Rock It: 100 burpees 100 sit-ups
  22. Rocker: 10 handstands, 100-meter sprint
  23. Runner: 10 x 50 meter sprint
  24. The Athlete 7: 20 jumping jacks, 20 burpees, 20 squats
  25. The Athlete 8: 20 sit-ups, 20 push-ups, 400-meter run
  26. Squatter: 200 squats
  27. The Athlete 9: 250 jumping jacks
  28. The Athlete 10: Run 0.5 miles, 50 squats
  29. The Athlete 11: 10 rounds of 3 squat jumps, 3 squats, 3 long jumps
  30. The Athlete 12: 30 push-ups, 30 handstands
  31. The Athlete 13: 3 rounds of 30-second handstand, 30-second bottom-of-squat hold
  32. The Athlete 14: 5 rounds of 60-second of squats, 30-second handstand, 30-second rest
  33. The Athlete 15: 2 rounds of run 400 meters then do 30 squats
  34. The Athlete 17: 5 push-ups, 30-second plank, 30 times
  35. The Dash: 5 rounds of a 200m sprint
  36. The Athlete 18: 4 rounds of 50 sit-ups, 50 squats
  37. The Dash 1: 50 sit-ups, 400-meter run, 10 planks
  38. 7 Rounds: 7 squats, 7 burpees
  39. Suave: 10 push-ups, 10 squats, 10 sit-ups
  40. Suave 1: 20 squats, 20 burpees, 20 push-ups
  41. The Athlete 19: Do 100 Squats
  42. The Athlete 20: Do 150 Push Ups
  43. The Athlete 21: Do 100 Pushups, and 100 Pullups
  44. The Run 1: Run 1 mile as fast as possible
  45. The Run 2: Run 1 mile then complete 100 push-ups
  46. The Run 3: Run 1 mile then complete 100 Jumping Jacks
  47. The Run 4: Run 1 mile then complete 100 sit-ups
  48. The Run 5: Run 1 mile then complete 100 squats
  49. The Combo: 1 Handstand hold for 1 minute then complete 100 squats
  50. The Combo 1: 1 Handstand hold for 1 minute then complete 200 squats
  51. The Combo 2: 1 Handstand hold for 1 minute then complete 100 jumping jacks
  52. The Combo 3: Do 25 handstands, and then run 1 mile
  53. The Combo 4: Do 100 Jumping Jacks
  54. The Combo 5: Run 1 mile while doing 10 push-ups every minute
  55. The combo 6: Sprint 50 meters then do 100 squats
  56. The Combo 7: Sprint 50 meters then do 150 jumping jacks
  57. The Combo 8: Sprint 50 meters and then complete 200 jumping jacks
  58. The Pinch: Spend 5 minutes in a handstand
  59. The Combo 9: Run 1 mile, then do 100 lunges
  60. The Combo 10: Run 1 mile then do 200 squats
  61. The Combo 11: Run 1 mile and then hold a handstand for a total of 3 minutes
  62. The Combo 12: Run 1 mile while doing a handstand every minute
  63. The combo 13: 50 jumping jacks, 50 lunges, 50 push-ups
  64. The Sprint: Sprint 100 meters, then do 10 squats and 10 push-ups
  65. The Sprint 2: Sprint 200 meters, then do 50 squats and 50 push-ups
  66. The Sprint 3: Sprint 500 meters, then do 50 squats
  67. The Sprint 4: Sprint 100 meters and then complete 5 minutes in a handstand
  68. Squat Time: Do Tabata Squats for 20 seconds at a time and then complete 50 push-ups
  69. Vertical: Do 10 Vertical jumps
  70. Vertical 1: Do 10 Vertical Jumps and 10 push-ups
  71. Vertical 2: Do 20 vertical jumps and 20 push-ups
  72. Vertical 3: Do 40 vertical jumps and 10 push-ups
  73. Tabata Style: Do 10 Tabata Squats and 10 Tabata Pushups
  74. Hand walking: Walk 100 meters on your hands
  75. The Leg Wobbler: Run 100 meters, do 100 jump squats, then finish with 30 walking lunges
  76. To the Max: Complete as many push-ups as possible in 8 minutes
  77. To the Max 2: Do as many squats as you can in a row
  78. To the Max 3: Do as many sprint meters as you can in a row
  79. To the Max 4: Do as many pull-ups as you can in a row
  80. To the Max 5: Do as many tabata squats as you can in a row
  81. To the Max 6: Do as many jumping jacks as you can in a row
  82. To the Max 7: Run 1 mile as fast as you can
  83. To the Max 8: Run 2 miles as fast as you can
  84. To the Max 9: Run 3 miles as fast as you can
  85. To the Max 10: Run 4 miles as fast as you can
  86. To the Max 11: Run 5 miles as fast as you can

Equipment WODs

Here is a list of WODs that you can try if you have equipment such as power, kettlebells, cycling, and swimming.

  1. The Total: Max squat, max deadlift, max shoulder press
  2. Burn It: 12 pull-ups, 400-meter run, 21 kettlebell swings
  3. The Athlete 1: 10 push-ups, 20 kettlebell swings, 200-meter dash
  4. Kettlebell It: 90 kettlebell swings, 100 goblet squats
  5. The Kickboxer: Kickbox for 20-minutes
  6. The Athlete 16: 5 rounds of 2-minutes kickboxing, 2 mins rest. Then complete 100 push-ups
  7. The Cycle: Cycle for 30 minutes
  8. The Cycle 1: Cycle for 1 hour
  9. The Cycle 2: Sprint 50 meters, do 40 push-ups, and cycle for 15 minutes
  10. To the Max 12: Do as many laps in a pool as you can in a row
  11. To the Max 13: Swim 1 mile as fast as you can
  12. To the Max 14: Swim 2 miles as fast as you can
  13. To the Max 15: Swim 3 miles as fast as you can
  14. To the Max 16: Swim 4 miles as fast as you can
  15. To the Max 17: Swim 5 miles as fast as you can
  16. To the Max 18: Swim 1 mile and run 1 mile as fast as you can

The Girl WODs

The CrossFit Girl workouts are designed to test your fitness in different areas.

According to Karen Katzenbach, a CrossFit Level 3 Certified Trainer with Momentum Fitness | 30A CrossFit, the Girl workouts are a great way to experience everything that CrossFit has to offer. These workouts are short and intense, but also very challenging and a lot of fun. Each one has a unique twist that will reveal any weaknesses you might have. An endurance athlete will love the 20-minute long workout, Cindy, but will struggle with a short, heavy workout like Grace or Isabel. The opposite would be true for a strength athlete.

The Girls are a series of 26 benchmark workouts that were first introduced in 2003. These workouts are meant to be simple and straightforward, and include exercises such as Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.

The type of equipment needed for a workout, as well as the format of the workout, can vary depending on what area of fitness you are trying to improve. For example, using only your body weight may be more effective for improving cardiovascular fitness, while using kettlebells or barbells may be better for developing strength.

Fitness Benchmarks

WODs, or “Workouts of the Day,” are regularly scheduled classes at CrossFit boxes, and The Girls are three of the most popular: “Fran,” “Grace,” and “Isabel.” The Girls are a set of workouts used as benchmarks to track your progress over time. Anthony Musemici, the co-owner of CrossFit Bridge & Tunnel and a certified fitness instructor, says that it’s important to do The Girls regularly to see how you’re improving. The choice of which Girl WOD to do and when to do it depends on your personal goals.

You shouldn’t do the same benchmark workout repeatedly, according to Musemici. An athlete might choose to retest a workout that’s related to their current focus. For example, if they’re working on gymnastics, it might be time to retest Diane and see how their handstand pushups are coming along. Someone focused on barbell cycling in preparation for the [CrossFit] Open might test Isabel or Grace.

Tips

Here are a few tips from Katzenbach and Musemici on how to perform well on your next Girl WOD.

Warm Up Appropriately

Katzenbach suggests doing a longer warm-up for a short, intense workout like Fran or Grace, and a shorter warm-up for a longer workout like Cindy or Angie. Musemici agrees, saying you should also warm up in the same way you’ll be working out.

Angie’s workout consists of 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 air squats. It is mostly aerobic, with around 20 minutes of continuous movement. In contrast, Chelsea’s EMOM rep scheme has a higher anaerobic demand. Even though the warmup for both workouts is similar, the pattern would be different. For Angie, you might do three rounds of 10 reps of each exercise, but for Chelsea, you might do a short EMOM with 3-6-9 reps of each exercise to get a feel for how the heart rate spikes during this type of rep scheme.

Get Help With Scaling

You can make a workout easier or harder depending on your fitness level and strengths by scaling it. Scaling means adjusting the difficulty of a workout so it is appropriate for your abilities. Coaches can help you scale workouts so that you can do the prescribed number of rounds, reps, or time.

Katzenbach says that their very first CrossFit workout was ‘Helen.’ This workout is supposed to take nine to twelve minutes, but they were scaled to a 200-meter run, banded pull-ups, and kettlebell swings with a 15-pound dumbbell. They used to be a distance runner, so they thought this workout would be easy. However, they realized that they weren’t as fit as they thought they were when they struggled halfway through the first round.

Set Realistic Expectations

A WOD is a physical and mental assessments, but also a personal journey. It is understandable that you would want to master every single Girl WOD the first time that you try it. It is natural to want to get an A on a benchmark workout, just like it is natural to want to do well on a test. Unfortunately, it does not (and should not) always work out that way. A WOD is a physical and mental assessment, but it is also a personal journey.

This is your chance to get a feel for the workout and how it works. Understand that you will likely see this same workout several more times in the future. The focus in CrossFit is not to specialize in one area. While the Girls may inspire you to learn a new skill (like ring dips for Elizabeth), they are simply a way to see how fit you are overall. Newer athletes should set realistic expectations, scaling back on the number of reps for Angie or reducing the weight lifted in Diane.

Coaches should give new athletes more time to complete their workout so they don’t feel discouraged about their fitness level. Everyone has to start somewhere, and it’s important to see how much progress is made over time.

Recover Appropriately

You will be sore after these workouts because they are intense. To help your body recover, Musemici recommends that you stretch, foam roll, and drink a protein shake with a 3:1 or 4:1 ratio of carbohydrates to proteins.

 

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