CrossFit | Learn how to vary workouts for Quick Weight Loss

After having to take a week off training to allow time for my fractured cheek bone to recover, I was itching to do a session. On doctors orders today is the first day that I am allowed to start training again, so I decided to get stuck into an intense crossfit session.

A couple of weeks ago I did a crossfit session with a work mate of mine who is just getting back into fitness. Since we first trained together we had not had a chance to train together again, until today. Being that I am still located up on the beautiful Sunshine Coast in Queensland, Australia and the weather is perfect, we decided to do an outdoor session by the waterfront. On our way down to training, my work mate suggested that the session we did last time, whilst not easy, he didn’t find too hard. That was all I needed to hear, to up the intensity.

 

My High Intensity Crossfit Session to Burn Fat

 

Find a bit of grass to do the session.

Warm-up:
• Light 500m Jog.
• Dynamic Stretching

Workout:
• 10 x Squat Thrusts
• 10 x Push-ups
• 10 x Jump Squats
• 400m Run
• 10 x Squat Thrusts
• 10 x Push-ups
• 10 x Jump Squats
• 400m Run
• 10 x Squat Thrusts
• 10 x Push-ups
• 10 x Jump Squats
• 400m Run
• 10 x Squat Thrusts
• 10 x Push-ups
• 10 x Jump Squats
• 400m Run
• 10 x Squat Thrusts
• 10 x Push-ups
• 10 x Jump Squats
• 400m Run

Notes:
• The workout is done from start to finish without a break.
• All exercises are done by using your body weight.
• Sip on water during the workout.

Warm down:
• Light 500m Jog
• Static Stretching.

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This workout only took 29 minutes to complete, keeping my heart rate at an average of 156BPM, burning a little over 425kcal.

Today’s session is an example of what training you can do with limited time, no money and no gym membership. I challenge anyone to find an eXcuse as to why you can’t complete a session similar to this. All you need is a bit of space and about 30 minutes of your time. For those just starting out or not of a very high fitness level you can vary the workout by doing the following:

• Choose 3 less demanding exercise to complete, for example, sit-ups, push-ups on your knees and body weight squats.
• Alternate between running and power walking. For one set run for the next power walk.

The options are really endless, if you choose a location that has a kids playground near by, you could choose to add chin-ups or inverted rows to your session.

Let me know about you time and money saving training options.

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2 Comments
  1. Niko, mate tried this one last night, and I liked it! Here’s one that me and Jmac used to do in Cooktown. Called ‘Bert’ or 20-1.
    Start of 20 push ups
    200m run
    19 push ups
    200m run
    18 push ups
    200m run
    Continuing down to 1 push up.
    Found it very difficult but not impossible, and felt awesome after.

    cheers

    andy

    • Andy,
      Thanks for the feedback on the routine, The next Crossfit session I do will be yours. It’s always good to try new things, it keeps the body guessing. I will let you know how I go.
      Niko

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