CrossFit WODs for Burning Fat and Building Muscle

Getting fit is a important to all of us, so it helps to have workouts designed specifically for your needs. Below are a list of CrossFit WODs designed to burn fat fast yet also build strength.

We understand it can be hard to get to a gym, so we have included many workouts which need no equipment - fast, snappy workouts you can do anywhere.

List of 102 Fat Burning Workouts

No Equipment WODs

At times you can find yourself away from your local box with little or no equipment to workout with. We are here to help! The following list include WODs that you can do anywhere - while travelling, in a hotel room or on the beach.

Some of the workouts below include pull-ups. You can get creative with what to use as a pull-up bar - for example, a tree, or a sturdy structure. However, if you do not have anything to pull yourself up onto, simply substitute these for 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

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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, 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, 10 push-ups
65. The Sprint 2: Sprint 200 meters, then do 50 squats, 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

Not sure what a term or exercise above is? View our Movement Definitions.

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Equipment WODs

The following list includes power, kettlebell, cycling and swimming WODs. If you have some equipment available to you try your hand at some of these!

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: Kick box for 20-minutes
6. The Athlete 16: 5 rounds of 2-minutes kick boxing, 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

Not sure what a term or exercise above is? View our Movement Definitions.

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