CrossFit workouts like jumping rope, push-ups, and burpees can be done at home or in the gym under the guidance of a certified personal trainer to guarantee correct form and technique in order to minimize the risk of injury.

CrossFit is a type of high-intensity training that should be done 3 to 5 times a week and requires a baseline level of fitness because there is little time to rest between each exercise.

For best results, it is important to also maintain a healthy, well-balanced diet with adequate nutrition to help you meet your goals.

Examples of CrossFit workouts to help lose belly fat include:

1. Jumping rope

Jump ropes are available in practically every gym and CrossFit box. Jumping rope helps you increase your metabolism in a short period of time and promotes fat and calorie burning as well as toning the thighs, calves, and abs, which can help you lose belly fat.

There are several different variations of jumping rope. Duration of the exercise can also be adjusted based on coordination and fitness level. To get the most benefits and best results, it is beneficial to start another exercise right after completing your jump rope session. This can help you burn more calories by keeping your metabolism elevated.

2. Push-ups

woman in exercise clothes doing a push-up on a pink mat

While push-ups are often included in upper body workouts to strengthen the muscles of the chest and arms, they also require activation of the abdominal muscles to maintain correct form, helping to strengthen the abs as well. Strength training increases fat burning, including around the middle.

To do a push-up, first lie face down on a mat. Next, lift up to support yourself on your hands and the tips of your toes, then lower your body towards the ground by bending your elbows. The recommendation is to try to do the most reps you can in 20 seconds and then move on to the next exercise.

For those who are unable to do a traditional push-up, you can also try doing push-ups on your knees, however it is important to try to progress to doing traditional push-ups over time.

3. Squats

woman in workout clothes performing a barbell squat

Similarly to push-ups, squats are an exercise that requires activation of the abdominal muscles in order to maintain correct form and achieve best results, such as increased muscle strength and endurance in the legs and abs.

There are several variations of squats, which can differ based on type of workout, fitness level, and any joint limitations, for example. Most of the time, squats are done using just your body weight, with the goal of performing as many repetitions as you can in a short period of time.

Squats can also be done with a barbell on your back, with the goal of performing as many reps as you can during a specified period of time or a certain number of reps based on the amount of weight being used.

Learn more about the benefits of squats.

4. Burpees

black and white phot of a woman in workout clothes with her body on the mat and her elbows bent

Burpees are an intense exercise that works almost every muscle group. It is a combination of squats, push-ups, and jumping that helps improve cardiorespiratory and physical fitness in addition to promoting fat burning, including in the abdominal area.

To do a burpee, start in the standing position and lower into a squat. Next, push your feet back to land in a plank position. After landing in the plank, hop your feet up to meet your hands and jump up in the air with your arms raised over your head. This exercise should be repeated several times, ideally at the same pace.

5. Ab exercises

people in an exercise class doing ab exercises with a pilates ball between their feet

Ab exercises are important for strengthening the ab muscles and improving core stability. They also stimulate fat burning in the abdominal area to help reduce belly fat.

One example of a common ab exercise done in CrossFit is the hollow hold, in which a person lies on their back, lifts their shoulders and legs off the mat, stretches their arms up and back (in line with their ears), and holds this position for a determined amount of time.

6. Toes to bar

man hanging from bar at the gym and lifting feet up to meet the bar

The toes to bar exercise also helps strengthen the abs and reduce belly fat. This exercise involves suspending yourself from a CrossFit bar and lifting your legs up so that your toes meet the bar. Beginners can start with the goal of bringing their knees to their chest.

7. Plank

woman in workout clothes performing a forearm plank on the floor

Planks are an exercise that strengthens the core by requiring a person to contract their abs to maintain the position over a certain amount of time, usually 30 seconds to a minute, resulting in loss of belly fat.

8. Kettlebell swing

lower half of person bent over holding orange kettlebell

The kettlebell swing is an exercise that requires physical preparation and body awareness in order to be performed, as it is important to keep your back straight and maintain proper breathing techniques throughout.

To do a kettlebell swing, hold the kettlebell with both bands and bend the knees like you are going to a squat. Next, use the force of your body to swing the kettlebell up to the level of your shoulders in one explosive movement, locking your legs at the top. Follow the same arc back down, allowing the kettlebell to swing back between your legs. Repeat the move for the number of reps recommended by your trainer.

This exercise helps reduce belly fat by working the upper body and abs in addition to the lower body.

9. Mountain climbers

woman on a mat in workout clothes doing mountain climbers outside

This exercise also improves physical fitness and requires you to keep your abs contracted throughout. To perform mountain climbers, start in a plank position and alternate bringing one knee into your chest at a time over a period of 20 seconds.

9 CrossFit Workouts to Lose Belly Fat