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How It Works

If you're up for a very tough workout that takes everything you've got, this high-intensity program may be right for you.

Started by a former gymnast and gymnastics coach, CrossFit lets you pick from different “workouts of the day,” or WOD. You might run, row, or climb ropes and do lunges, squats, and other moves.

These workouts push you to the max, so you’ll burn a lot of calories.

You'll do a different workout each day, and do each exercise as many times as you can in a certain amount of time.

Intensity Level: Very High

Expect to be pushed to your limits. This is one tough workout, even if you’re in great shape.

Areas It Targets

Core: Yes. You’ll do moves that work your core, like squats, dead lifts, pushups, and pull-ups.

Arms: Yes. Plan on doing pushups and pull-ups, which are great for your arms.

Legs: Yes. Lots of exercises work your legs, like squats and running.

Glutes: Yes. You’ll do different types of glute-firing squats, like air squats, back squats, and front squats.

Back: Yes. You’ll do back extensions or similar exercises that are good for your lower back.


Flexibility: Yes. This workout will improve your flexibility.

Aerobic: Yes. You’ll work hard during workouts. Your heart will get a great workout, and your endurance and stamina will go up.

Strength: Yes. You’ll use a lot of weights and your own body weight during these workouts. Expect to get stronger.

Sport: No.

Low-Impact: No.

What Else You Should Know

Cost: Membership costs vary between gyms. $200 per month is typical. Or you can pay a drop-in rate of about $25 per class. If you prepay for a year, you may get a lower rate. Or, you could do the Workout of the Day, posted online, for free.

Good for Beginners: No. It’s easy to get hurt if you don’t know the right form for each exercise. You may also end up quitting because it’s so tough.

Outdoors: Yes. You can do CrossFit outside, and they have outdoor workouts specifically for this. You’d either do this on your own or join a group that does outdoor CrossFit.

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