Unlike most workout routines, crossfit exercice focuses on building strength, endurance and flexibility. The program utilizes functional movements that mimic everyday motions, and often requires little to no equipment. A typical session involves a warm-up, a high-intensity workout and a cool-down or mobility session. Movements include bodyweight exercises like push-ups, pull-ups, jogging and jumping rope, as well as motions using barbells, dumbbells, rowers, kettlebells and a system of movable “rigs” that function much like Tinkertoys.

During a typical CrossFit workout, athletes often race against the clock to perform as many reps of a given exercise in a designated time period. For example, one popular workout, Fran, consists of five rounds of 25 push-ups, five squats and five jumping jacks performed in as short a time frame as possible. Baughman notes that if you’re new to CrossFit, it’s best to start small and work up to longer time frames, such as two minutes.

CrossFit Exercises: A Comprehensive Guide to Functional Fitness

Another of the most iconic WODs, Grace, consists of 30 reps of clean and jerks (a combination of a deadlift and overhead press) performed in a timed circuit. The move is one of the most challenging for beginners, and it requires a strict technique to avoid injury.

CrossFit workouts aren’t just effective for building strength and endurance; they can also improve cardiovascular health. As a general rule, the Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity aerobic activity and 75 minutes of vigorous aerobic activity each week. All that rowing, running and biking you do during a typical CrossFit workout will certainly help get your heart rate up, which, in turn, can strengthen your heart and lungs.