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    3 Insanely Awesome Fat-Burning Workouts You Can Do Anywhere

    These legendary CrossFit workouts work your whole body like never before. Learn how to conquer each one.

    by ,
    Jenny Chang / BuzzFeed

    These classic CrossFit workouts are intense and super effective. And they'll challenge your mental toughness, too.

    Though they're intended for experienced exercisers, we've provided a beginner-friendly option for each one, as well as tips on how to do them from CrossFit pros. And, yes, these workouts have women's names (you can read more about that here if you're curious).

    Workout 1: Barbara

    Jenny Chang / BuzzFeed


    Do this whole circuit, then rest for three full minutes to catch your breath and recover. And then do that all again four more times for a total of five times through the circuit.


    Do the exercises below for three to five rounds (you choose depending on what you can manage). Rest three minutes between each round.

    • 3 to 5 pull-ups or assisted pull-ups or pull-up alternatives (see below)

    • 6 to 9 push-ups

    • 12 to 15 sit-ups

    • 15 to 20 squats


    "Know your limits. You've got 700 reps in the workout. You can either do the reps with integrity and great form, or you can really screw yourself... If this means you've got to scale [do the beginner-friendly alternative workout] – leave your ego at the door and do it! Don't sacrifice form for speed and scale correctly." — Will Lanier, CrossFit coach and general manager of Brick New York

    Workout 2: Chelsea

    Jenny Chang / BuzzFeed


    Start a stopwatch and do the entire circuit. Rest until minute one. At minute one, repeat the circuit, resting until minute two. Repeat this for 30 minutes.


    Perform the following exercises every minute on the minute for 10 minutes:

    • 1 pull-up or 3 assisted pull-ups (no jumping pull-ups)

    • 3 to 6 push-ups (or elevated push-ups)

    • 6 to 9 squats

    If you don't finish the circuit within the minute, rest for the following minute and then start again.


    "Definitely get your heart rate up a bit prior to beginning this workout... The first movement to go is the push-ups. I suggest splitting these up from the beginning. Don’t get upset with yourself if you miss a round. Take the time, regroup, and start again on the next minute." — Will Lanier, CrossFit coach and general manager of Brick New York

    Workout 3: Angie

    Jenny Chang / BuzzFeed


    This workout is just what it looks like: Do each movement 100 times before moving on to the next one. Take short rests throughout to make sure you're able to complete every single movement with good form.


    • 20 pull-ups or 25 to 35 assisted pull-ups (no jumping pull-ups)

    • 20 push-ups or 30 elevated push-ups or 35 wall push-ups

    • 20 sit-ups

    • 20 to 50 squats


    "The biggest way to fail miserably is to sprint this workout. Success with Angie is all about splitting up your reps, sticking to your strategy, and not going to failure. The quickest and easiest way ... is to do 10 reps for 10 sets of each move... The key to success is to pick a strategy that you know you can keep and STICK TO IT. Small, achievable sets." — Will Lanier, CrossFit coach and general manager of Brick New York

    Here's how to do a push-up:

    Lauren Zaser / BuzzFeed

    Learn how to do a perfect push-up here. If push-ups are too challenging, do your push-ups off a table, bench, couch, or anything else that's elevated and stable.

    Here's how to do a squat:

    Sally Tamarkin / BuzzFeed

    Learn how to do a perfect squat here.

    Here's how to do a sit-up:

    Sally Tamarkin / BuzzFeed

    Squeeze your abs and use your core muscles to pull you up from the floor into a seated position.

    Here's how to do a pull-up:

    Albert Matheny / Soho Strength Lab

    If you don't have access to a pull-up bar or assisted pull-up machine, do rows on a doorway like this:

    Sally Tamarkin / BuzzFeed

    A few important notes:

    • Be sure to warm up before you jump into the workout; spend a few minutes getting your heart rate up and your muscles feeling loose before you really start pushing yourself. After you workout, cool down with these stretches.

    • Remember that good form is crucial for results and also not getting hurt. So, when you feel yourself getting too tired to execute each rep perfectly, be sure to rest — 15 to 30 seconds between movements or in the middle of a set for up to 10 seconds.

    • In addition to high-intensity workouts like this one, the key to losing fat is a lower-carb diet. More on that here.

    Thanks to Jeff and Mikki Martin of CrossFit BrandX for the beginner-friendly versions of these workouts, and to Will Lanier, CrossFit coach and general manager of Brick New York for the workout tips and strategy. And thank you to Albert Matheny of Naked Nutrition and Soho Strength Lab for consulting on this post and Dariusz Stankiewicz for demonstrating a pull-up. Thanks also to Josh Martinez for demonstrating a push-up.

    Thumbnail from Thinkstock.

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