CrossFit Workouts for Burning Fat

CrossFit is a type of functional fitness training which combines movements from weightlifting, gymnastics, and cardiovascular exercises. This type of training is designed to build strength, increase endurance, and improve overall fitness. CrossFit workouts are known for their intensity and ability to burn fat while building muscle. In this short read, we will explore the top five CrossFit workouts for burning fat and building muscle.

Fran

Fran is one of the most popular CrossFit workouts that involves high-intensity interval training. It consists of two exercises – thrusters and pull-ups – that are performed for 21, 15, and 9 reps each. Fran is a full-body workout that targets multiple muscle groups simultaneously. The thrusters are great for building leg and core strength while pull-ups work your back and biceps. This workout is intense and can be done in under ten minutes, making it a great option for anyone looking to burn fat and build muscle quickly.

What is the quickest Fran time?

Noah Ohlsen has recorded a Fran score of 1 minute, 49 seconds!

What is a good time for Fran?

Cindy

Cindy is another CrossFit workout that involves high-intensity interval training. It consists of three exercises – pull-ups, push-ups, and air squats – that are performed in a set sequence for as many rounds as possible in 20 minutes.

Cindy is a great workout for building strength and endurance as it targets multiple muscle groups, including your chest, back, and legs. This workout can be scaled to fit any fitness level, making it a great option for beginners.

What is the best Cindy score?

There’s no hard statistics on this however Chris Spealer achieved 38 rounds at the 2009 CrossFit Games. We would expect athletes competing at the CrossFit Games in 2023 to achieve a similar range, or higher.

How many rounds should you be aiming for in Cindy?

Grace

Grace is a CrossFit workout that involves weightlifting. It consists of a single exercise – clean and jerk – that is performed for 30 reps as fast as possible. The clean and jerk is a complex movement that targets multiple muscle groups, including your legs, core, and upper body. Grace is an intense workout that can help you burn fat and build muscle quickly, but it requires proper form and technique to avoid injury.

What is the best Grace score?

In 2020, strongman Eddie Hall finished Grace in 49 seconds! An elite CrossFit athlete would typically finish this workout in 1-2 minutes.

What is a good time for Grace?

Helen

Helen is a CrossFit workout that involves high-intensity interval training. It consists of three exercises – kettlebell swings, pull-ups, and running – that are performed for three rounds as fast as possible.

Helen is a full-body workout that targets multiple muscle groups, including your back, legs, and core. This workout is great for building endurance and burning fat, but it requires proper form and technique to avoid injury.

What is the best Helen time?

There is no official world record for Helen however we would expect the world record to be somewhere between 6-7 minutes.

What is a good time for Helen?

Murph

Murph is a CrossFit workout that involves high-intensity interval training. It consists of four exercises – running, pull-ups, push-ups, and air squats – that are performed in a set sequence for time.

Murph is an intense workout that can take over an hour to complete, making it one of the most challenging CrossFit workouts. This workout is great for building endurance, burning fat, and building muscle, but it requires a high level of fitness and proper form and technique to avoid injury.

What is the best Murph time?

Alec Blenis currently holds the world record for Murph at 32 minutes and 41 seconds.

Other notable mentions include;

What is a good time for Murph?

In conclusion, CrossFit has 1000s of different workouts that will help you burn fat and build muscle quickly. Whilst burning fat and building muscle is important, it’s equally important to remember that proper form and technique are crucial for avoiding injury during these workouts.

If you’re new to CrossFit, it’s important to start slowly and gradually increase the intensity and duration of your workouts. With dedication and hard work, you can achieve your fitness goals with CrossFit.

CrossFit Workouts for Burning Fat: FAQs

Can CrossFit help me lose fat quickly?

Absolutely! CrossFit isn’t just about getting stronger—it’s a full-throttle fat-burning machine when done right. The high-intensity nature of WODs (Workouts of the Day) keeps your heart rate elevated, pushing your metabolism into overdrive. Unlike steady-state cardio, which mainly burns calories during the workout, CrossFit taps into the afterburn effect (EPOC—Excess Post-Exercise Oxygen Consumption). That means your body keeps torching fat even after you leave the gym. Of course, the key is consistency, dialing in your nutrition, and making sure you recover properly.

How many times a week should I do CrossFit to burn fat?

If fat loss is the goal, aim for 3-5 CrossFit sessions per week with a mix of strength training and conditioning-heavy workouts. You don’t need to go beast mode every day—your body needs time to recover. Too much high-intensity training without rest can spike cortisol (stress hormone), which might slow down fat loss. If you’re feeling wiped out, take a recovery day or opt for active recovery like mobility work or light rowing. Consistency wins over intensity in the long run, so listen to your body and train smart.

What type of CrossFit workouts burn the most fat?

The best fat-burning WODs combine strength, intensity, and conditioning. Metcons (metabolic conditioning workouts) are your best friend—they push your engine to the limit while burning a ridiculous amount of calories. AMRAPs (As Many Rounds As Possible), EMOMs (Every Minute on the Minute), and chippers (long grind-style workouts) are all great options. Workouts with burpees, kettlebell swings, box jumps, and thrusters hit multiple muscle groups and keep the calorie burn sky-high. If a workout leaves you gasping on the floor in a post-WOD daze, you know it’s doing its job.

Do I need to lift heavy weights for fat loss in CrossFit?

Lifting heavy isn’t just about getting strong—it’s also a secret weapon for fat loss. Compound lifts like squats, deadlifts, and Olympic lifts not only build muscle but also keep your metabolism cranking at full speed. That said, you don’t need to max out every session. Mixing in moderate-weight, high-rep workouts (think barbell cycling or dumbbell complexes) can be just as effective for shredding fat. The key is to move well, move fast, and move with purpose—whether you’re slamming a heavy barbell or ripping through a bodyweight WOD.

Is CrossFit better than traditional cardio for burning fat?

Forget slogging away on the treadmill for hours—CrossFit smokes traditional cardio when it comes to fat loss. Workouts like HIIT-style metcons burn more calories in a shorter time and have the added benefit of muscle preservation (something steady-state cardio doesn’t always do). Plus, the mix of strength and conditioning helps build a functional, athletic physique rather than just shedding weight. That being said, a bit of zone 2 cardio (low-intensity work like rowing or biking) can help with endurance and recovery while still aiding fat loss. Balance is key!

What should I eat before and after a CrossFit fat-burning workout?

Think of food as fuel for your engine—you wouldn’t take on Fran, Murph, or Cindy on an empty tank, would you? Pre-workout, go for a light meal with protein and carbs—something like Greek yogurt with honey, a banana with peanut butter, or oats with protein powder. This will keep your energy levels high without feeling sluggish mid-WOD. After your session, prioritize protein for muscle repair and some carbs to replenish glycogen. A solid post-WOD meal could be grilled chicken with sweet potatoes or a shake with protein and fruit. Avoiding processed junk and staying hydrated will keep you feeling primed for the next session.

Will CrossFit make me bulky instead of lean?

The myth that CrossFit makes people “bulky” needs to be put to rest. Unless you’re eating in a calorie surplus and training specifically for mass, you won’t suddenly wake up looking like a powerlifter. What CrossFit does do is build lean muscle while torching fat, giving you that athletic, sculpted look. The combination of strength training, high-intensity conditioning, and functional movements creates a body that’s not just lean but strong, fast, and explosive. If you’re dialing in your nutrition and training consistently, you’ll be shredded, not swollen.

How long does it take to see fat loss results from CrossFit?

It depends on your starting point, nutrition, and consistency, but most people start seeing results within 4-8 weeks. The first changes you’ll notice are better endurance, improved strength, and more definition—especially if you clean up your diet. That said, CrossFit isn’t a crash diet—it’s a long-term game. The best results come from sticking with it, pushing yourself in workouts, and making sustainable lifestyle changes. If you’re putting in the work, the gains (or losses, in this case) will come.

Can beginners do CrossFit workouts for fat loss?

100%! CrossFit is infinitely scalable, meaning any movement or workout can be adjusted to match your fitness level. If you’re new, don’t feel pressured to Rx (do the prescribed weights or movements) right away—start with scaled versions and build up gradually. Focus on good form, controlled intensity, and consistent effort, and you’ll see progress in no time. The key is to show up, do the work, and trust the process—you’ll be crushing WODs before you know it.

Do I need to follow a specific diet while doing CrossFit for fat loss?

CrossFit and good nutrition go hand in hand—you can’t out-train a bad diet. The golden rule for fat loss is a calorie deficit, but that doesn’t mean starving yourself. Aim for a balanced diet rich in lean proteins, healthy fats, and complex carbs. Many CrossFitters swear by paleo or zone diets, but the best approach is one you can stick to long-term. Cutting out processed junk, drinking plenty of water, and fueling your workouts properly will get you lean, strong, and ready to tackle any WOD.