If there’s one fitness trend that is still going strong since its arrival on the scene, it’s CrossFit. Combining the fitness class environment with high intensity and Olympic style exercises, CrossFit has helped millions of people find their fitness niche. When performed properly, CrossFit can help to build strength, increase muscle, and burn fat. If you’re interested in starting out with CrossFit, try these top 4 CrossFit exercises for beginners. These exercises are effective and found within most WODs (Workout of the Day).

4. Burpees

Burpees are the classic “love and hate” exercise. It demands a high level of intensity and it’s sure to spike your heart rate. This is because it involves several major muscle groups as well as an explosive movement.

• Begin by standing with feet shoulder width apart and your hands at your sides.
• Drop down into a push-up position and kick your feet back.
• Perform a regular push-up.
• Jump your feet back to meet your hands.
• Launch yourself into the air with arms outstretched.
• Once you land, immediately go right into the next repetition.

Click here to watch a video demonstration.

3. Kettlebell Swings

Beginning as a popular fitness instrument in Russia, kettlebells have secured their place as one of the best tools to build the body you want. The unique handle offers a number of benefits including being easier on the wrists.

• Holding a kettlebell with both hands, stand tall and place your feet outside of shoulder width.
• Let the kettlebell hang between your legs.
• Begin by swinging the kettlebell up as you sit back into a squat position.
• Immediately, extend yourself back into the starting position.
• Waste no time and go right into the next repetition.

Click here to watch a video demonstration.

2. Pull-ups

This classic exercise is a CrossFit staple and it’s an excellent move to learn properly as a beginner. If you want to develop a lean and muscular back, the pull-up is the key.

• Take a shoulder width grip on a pull-up bar.
• Allow yourself to initially hang there.
• Engage the shoulder blades, pulling them back.
• Using your back muscles, pull yourself up towards the bar.
• Pause at the top.
• Slowly, descend into the starting position.

Click here to watch a video demonstration.

1. Air Squats

Also known as the bodyweight squat, this is a quintessential exercise for beginners as the squat becomes more challenging and complicated as you progress. It’s a classic exercise that will live forever in the fitness world.

• Place your feet at shoulder width or just outside of shoulder width with toes pointed slightly out.
• Raise your arms and keep them straight.
• Maintain a tight core throughout.
• Bend at the knees as you drive your hips back.
• Pause once your upper thighs come to parallel or just below parallel.
• Reverse the movement, keeping your arms elevated.

Click here to watch a video demonstration.

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