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Want to Burn Fat? Here are the 10 Best WODs to Get You There.

High Energy CrossFit workout

Different people have different objectives for taking up CrossFit. Flexibility, stronger muscles and stamina are on many wish lists but burning fat is pretty much at or near the top of everyone's goals. Why? Because fat sucks.

It can cause death, chronic diseases such as diabetes and heart attacks and, unfortunately, it suggests that the person carrying around that spare tire is a lazy couch potato. Of course, this final point is unfair, but life is unfair. So, deal with it and start shedding those pounds.

CrossFit: A Direct HIIT on Fat!

High Intensity Interval Training (HIIT) is a part of every CrossFit program and it is a pretty simple concept. According to this website, HIIT allows the participate to work harder, not longer. "You exert maximum effort through quick, intense bursts of exercise followed by short recovery periods. These intervals get your heart rate up and burn more fat and calories in less time—and more effectively—than Low Impact Steady State (LISS) exercise."

Studies published on this site show that HIIT improves insulin sensitivity by anywhere from 23-58%. This is crucial because insulin sensitivity helps boost fat loss.  Dr. Len Kravitz, explains, "HIIT increases post-exercise energy expenditure because oxygen consumption and caloric expenditure remain elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels. This translates into higher and longer post-exercise caloric burn.”

CrossFit trainers are experts in planning workouts of the day (WODs) that use HIIT to burn fat. However, even if you work out alone, you can still reap the benefits of this weight loss regimen. It's not easy and it won't happen overnight, but with some tenacity it will help you drop those pounds that can eventually kill you.

Let's versus dying. Which do I want to do?

The Ten Best WODs For Burning Fat

#1 Tabata Mania

This WOD comes from Muscle and Fitness and Ariel Fernandez a CrossFit regional competitor.

Tabata pullups
Tabata pushups
Tabata situps
Tabata squats

You do as many reps as possible for 20 seconds, and then rest for 10 seconds for four minutes total (that's eight sets total). You can try each movement on its own—or combine them all.


#2 Nancy (Don't let the girly name fool you!)

This one comes from Pat Vellner and consists of:

5 rounds, as fast as possible, of:

Run 400m

15 overhead squats at 95lbs (65lbs for women)

The workout combines two grueling movements: a 400-meter run and an overhead squat. After each lap around the track, the last thing you'll want to do is snatch the bar from the floor and start squatting but that's the deal!

#3 Helen

From "Men's Fitness," Helen features a combo of cardio and strength. It’s done for time, with the idea that you’ll beat your previous record in subsequent sessions. The combination of running and kettlebell swings really revs up metabolism. The pullups add some multi-joint strength work to build calorie-burning muscle.

WOD Kettlebell

Three rounds for time:    
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)

#4 Kelly

This workout involves more running than the average lifter is used to but getting up the heart rate is a great way to cut body fat.

5 rounds, as fast as possible, of:

Run 400m

30 box jumps — 24” (20” for women)

30 wall balls with a 20-lb medicine ball (16lbs for women) shot at a 10-foot-high target (9' for women)

#5 Jackie

This workout comes from Conor Murphy, a coach at Reebok CrossFit One and a member of CrossFit HQ’s seminar staff. If done right your basal metabolic rate will be elevated for hours after you finish.

As fast as possible:

1000-meter row

50 thrusters (45lbs)

30 pullups

#6 Newport Crippler


According to Men's Journal, "This WOD actually gets easier(ish) the more pounds you drop. It’s a great benchmark as you’re losing weight, as the squats get lighter as you do. There’s nothing like a brisk run after a heavy leg workout to make you feel light on your feet, right?"

For time:
30 back squats loaded with your body weight equivalent
1-mile run

#7 Burpees for (gulp) 7 Minutes

Nothing harder than burpees, so let's do seven minutes worth!

In 7 minutes:
Do as many burpees as possible

#8 Kettle-Hell

This WOD comes from Sam Orme who owns CrossFit Virtuosity in Brooklyn. It lives up to its name!

Kettlebell workout

5 rounds, as fast as possible, of:

16 double kettlebell swings at 24kg (16kg for women)

14 double kettlebell front squats

12 double kettlebell walking lunges (6 per leg)

10 double kettlebell push presses

80m double kettlebell farmer’s carry

#9 Balls to the Wall

This one is grueling and simple, or simply grueling. It's 150 wall balls.

For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)

Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00

#10 Murph

This WOD comes from Dan McCarthy owner of Brooklyn's Crow Hill CrossFit. It this one doesn't kill you, you will lose some serious weight.

For time:    
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run

Do these WODs and you will soon be lean and mean. Fat? What fat?

Don't forget to check with your trainer ensure that you are physically prepared for them.

Do you have a favorite CrossFit WOD to burn fat?
Contact us and we'll share with our readers.