CrossFit | Learn how to vary workouts for Quick Weight Loss

Yesterday while I was at working on my site, my flatmate while I am staying on the Sunshine Coast, asked me what I was doing. So I told him a little bit about what I was doing. Now, I'm not big on pushing my site onto friend's, family or workmates as I don't want to come across as an ‘Amway' Salesman. But if someone asks I'm more than happy to talk to them about it.

After telling him about the site, I asked him if he wanted to do some training with me. He said that he did so we decided to do a crossfit session in the hotel gym at 6:00am the next morning before work. Those that know me know that I am not a massive fan of training in the morning, but when the opportunity comes up to train with someone I will always jump at it.

So the next morning I got up at 5:30am, down a pre-workout shake and headed down to the gym for a 6:00am start. Before we started I explained the routine to my flat mate and explained to him why we were doing certain things and what we were trying to achieve during the session.

 

My High Intensity Crossfit Session to Burn Fat

 

A shot from inside the hotel gym.

Warm-up:
• Dynamic Stretching
• Star jumps x 50
• Body Weight Squats x 20
• Push-ups x 20

Workout:
• 5 min run on treadmill at level 12 speed or ride on stationary bike with resistance.
• 50 x Push-ups (BW)
• 5 min run on treadmill at level 12 speed or ride on stationary bike with resistance.
• 50 x Knee-Lifts (BW)
• 5 min run on treadmill at level 12 speed or ride on stationary bike with resistance.
• 50 x Leg Press (BW)
• 5 min run on treadmill at level 12 speed or ride on stationary bike with resistance.

Notes:
• The workout is done from start to finish without a break.
• I choose level 12 speed on the treadmill because that is the speed required to 1 kilometre in the allotted time. This is the speed that I always try and perform my runs at.
• When riding the stationary bike use a resistance that is challenging, but not impossible.
• As the gym we were in only had 1 treadmill and 1 stationary bike we alternated, so that we both ended up running twice and riding twice.
• You want to try and complete the 50 reps without rest.
• Sip on water during the workout.

Warm down:
• Static Stretching.

This workout only took 30 minutes to complete, keeping my heart rate at an average of 135BPM, burning a little over 400kcal.

Before we started the session my flat mate told me that he hadn't done much exercise lately and had never done any crossfit training before. When thinking of what we were going to do for the session I had to take his fitness levels into consideration for 2 reasons. Firstly, I'm not an egomaniac who wants to prove to people how fit or strong I am. Secondly, if someone is showing a genuine interest in getting back into or starting some fitness work, why discourage them by making the session near impossible for them to complete.

My flat mate worked hard through the session and ended up completing it without stopping. At the end of it, while exhausted he straight away asked when could we train together again. That is the exact outcome I wanted as it benefits both of us. My flat mate is now keen to train again and I have a person to train with while I am away from home.

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