Crossfit at home: 5 easy exercises to do and lose weight

Crossfit is a high intensity training modality that should ideally be done in suitable gyms or training studios, not only to avoid injuries, but mainly so that the exercises are gradually adapted to the needs and physical fitness of each person.

However, there are some basic exercises and movements that are safe enough to be done at home by those who want to try the sport or who have little time to go to the gym.

Generally, crossfit exercises help you lose weight and lose fat, as they are done with great intensity, leading to a large expenditure of energy and calories. In addition, they also help to tone muscles and develop strength and flexibility, as the person exercises muscles, joints and tendons at the same time.

1. Jumping Jacks

The jumping jacks, technically known as jumping jacks , is a great exercise for the warm-up phase, as it increases the rhythm of the heart, in addition to warming up the muscles and joints and contributes to increased motor coordination, as it involves movements of the arms and legs.

To do this exercise you must:

1. Standing: with your legs closed with your hands against your thighs; Open and close your legs: you must open and close your legs by making a small jump without leaving your seat and, at the same time, raising your arms above your head, touching with one hand the other and, coming down again, touching with your hands. hands on your thighs again.

The movement of the legs is similar to the movement of scissors to open and close, it is important to try to keep the same rhythm.

2. Push-ups

Flexion is a relatively simple exercise, but very complete and important to increase the strength of the arms, chest and belly. The closer the hands are, the more the arm is worked, and the more the hands are farther from each other, the more the chest is worked.

To do this exercise you must:

1. Lie on the floor: lie on the floor with your stomach down; Position your hands: place your palms on the floor, shoulder-width apart. Stay on plank: stretch your arms and keep your body straight, horizontal. This is the start and end position of the push-ups; Bend and stretch your arms: you should flex your arms, touching your chest on the floor and then go up again pushing the floor with the strength of your arms to return to the plank position.

The number of push-ups can be increased according to the increase in strength over time or even become more complex, being done with only one arm, with the arms supported on a bench or hitting a palm between the folding and stretching of the arms. arms, for example.

3. Pistol squat

Squat pistol , which can be called a one-legged squat, contributes to increased strength, flexibility, coordination and balance. In addition, it helps to develop the core muscles, which are the abdominal, lumbar, buttock and hip muscles.

To correctly make the squat pistol you must:

1. Standing: only with one foot on the floor and with arms stretched out in front of you; Do squats: the leg of the foot that is not touching the floor should be extended in front of the body, and then the hips should be thrown down and back, maintaining a slight inclination of the torso as it goes down.

It is important that while doing the squat the abdomen is kept contracted, to balance the body weight.

4. Jumps to the box

Box jumps, also known as boxjumps , are part of an exercise that, in addition to helping to improve cardiorespiratory fitness, also works all the muscles of the leg and butt, helping to tone up.

To do the exercise correctly you must:

1. Standing: keep your feet shoulder-width apart, at a comfortable distance from the chest; Do a squat: you should spread your feet shoulder-width apart, bend your knees, throw your hips down and your butt back, and stretch your legs to return to the starting position. Here's how to do the squat correctly. Jump on the box: you should extend your hips, swing your arms, and jump on the box, placing your feet fully on top of the box. Then, one should jump back and repeat the squat.

The height of the box must depend on the person's height and the ability to propel, to avoid falls and injuries.

5. Ball on the wall

The wall ball exercise, technically known as wall balls , is a very complete exercise because the legs and arms are worked in one movement and done with a medicine ball.

In carrying out this exercise, you should:

1. Stand: with your feet shoulder-width apart facing a wall; Do a squat: you should spread your feet shoulder width apart, bend your knees, throw your hips down and your butt back, and extend your legs to return to the starting position; Throw the ball to the wall: throw the ball to the wall, stretching your arms forward and upwards; Catch the ball: while the ball goes down, catch the ball and, again, squat and throw.

Crossfit workout plan to do at home

Crossfit training should be a short, but very intense workout that helps to expend energy and calories. A crossfit workout should start with a warm-up, to prepare the body for the intensity of the exercises and, end with stretches, to help the muscles recover.

The time of each workout depends on the pace at which each person does the exercises, however, they should be done as soon as possible.

An example of a 40-minute crossfit workout to do at home that helps you lose weight can be:

Training Plan	Exercises	Reps / Time
Heating	20 jumping jacks + 15 push-ups + 50 rope jumps	2 times
Training	20 squats + 15 balls to the wall 10 box jumps + 8 burpees 5 pistol squats + 3 push-ups	Three times ASAP
Stretching	Legs + Arms + Spine	20 sec

In addition to training, the person who trains crossfit should eat a diet rich in green vegetables, lean meats and seeds and should avoid industrialized and refined foods, such as sugar, cookies and ready-to-eat meals, for example.

Find out more about what a crossfit diet should be like.