4 Ways CrossFit Helps In Weight Loss (Science Backed)

CrossFit is a fitness routine designed by Greg Glassman in order to provide a full-body workout.

CrossFit combines cardio,high-intensity training, weightlifting, gymnastics, running and rowing to improve fitness and health.

It is promoted as both a physical exercise regimen and a competitive fitness sport.

CrossFit includes different functional movements performed at high-intensity to improve fitness.

Each workout session lasts for 45 minutes to an hour and a CrossFitter never follows the same routine twice in a week.

An individual can choose to do a workout for 3-5 times a week in the CrossFit gyms.

4 Awesome Benefits of CrossFit In Weight Loss

Here is how CrossFit routine accelerates weight loss and improves health.

CrossFit Helps In Weight Loss

1. It improves weight loss and fat burning capacity

CrossFit programs are framed to increase the physical strength of an individual.

The CrossFit program helps the athletes to train their muscles, joints, and ligaments that lead to a better health profile, posture, flexibility, strength, and balance.

An athlete can lose extra weight through the CrossFit program, thereby reducing the risks of diabetes, high blood pressure, and high cholesterol.

CrossFit is based on different functional movements executed at high-intensity that helps in achieving fitness results in less amount of time.

Additionally, the high-intensity exercises help to burn more pounds of fat in a short interval of time.

According to a study published in The Journal of Strength and Conditioning (2013), it was observed that improvements in weight loss and muscle gain were significant in the case of athletes who follow the CrossFit regimen.

The study was conducted to investigate the effects of CrossFit based high-intensity power training ( HIPT) program on aerobic fitness and body composition.

A total of 23 healthy adult men and 20 healthy adult women participated in the study and completed 10 weeks of high-intensity power training (HIPT).

Their workout routine included squats, deadlifts, snatch and overhead press performed as quickly as possible in a circuit fashion.

Body fat percentage along with maximal aerobic capacity (VO2 max) was estimated before and after the training program to track the improvements.

After 10 weeks of training, the results showed a remarkable increase in VO2 max and decrease in body fat percentage in both men and women regardless of the initial body composition, sex or fitness level of the athlete.

2. It is better than moderate intensity training

Moreover, high-intensity functional training (HIFT) provides shorter and more intense workouts for better results.

A study was performed at the Department of Kinesiology at Kansas State University in 2013 to study the effects of high-intensity functional training (HIFT) as compared to moderate-intensity training.

It was found that the athletes who followed HIFT program spent significantly less time exercising per week and were able to enjoy their exercise routine compared to the athletes who followed a moderate-intensity training program.

3. It improves adherence to exercise and weight loss program

In CrossFit gyms, an individual feels motivated and encouraged by the presence of other fellow athletes.

According to a study published in The Journal of Strength and Conditioning (2014), a public opinion poll was done including 88 females and 56 males (total 144 members) to judge the attitude of participants towards the CrossFit program and whether they feel motivated by the presence of a trainer and fellow athletes or not.

The results showed that although the goals differed depending on the sex but all members generally felt motivated to continue the program and observed changes in their fitness-related goals as they continued their membership with the CrossFit gyms.

Therefore, it was concluded that a support system helps the athlete to overcome obstacles and also motivates him/her to continue the exercise routine and eat a well-balanced diet.

4. It helps as a whole body workout and improves athletic performance

The CrossFit program targets the quads and shoulder muscle (deltoid). In CrossFit, the quads are stressed so that they become stronger.

Moreover, overhead squats and handstand push-ups help in shoulder muscle development.

The CrossFit program works on all the three groups of deltoid muscle including anterior, lateral and posterior portions.

It targets the core, arms, legs, and glutes, thereby increasing the strength, flexibility, aerobic capacity and overall health profile of the CrossFitter.

Limitations of CrossFit

CrossFit is an expensive training program. This may prove to be an issue with some.

CrossFit is an intense and competitive program, therefore the athletes who follow the CrossFit program are at the risk of having injuries as in almost any type of exercise.

According to the Ohio State University study published in the Journal of Strength and Conditioning, it was observed that 16% of the CrossFit athletes quit the high-intensity power training CrossFit program due to a larger degree of musculoskeletal injuries.

There is a lack of personalization in the CrossFit training program as the fitness routine is not decided to depend on the needs of an individual because CrossFit involves performing high-intensity power training in groups.

Additionally, there is no guarantee about the eligibility of the CrossFit trainers.


The CrossFit program involves training at high-intensity, therefore the Beginners should always practice moderate-intensity exercise before starting the CrossFit program because CrossFit is well-suited to athletes who are used to regular training.

Pay attention to any pain and immediately consult a medical professional as it may lead to bigger issues in the future.

Pregnant or nursing women should pay special attention while following the CrossFit program and consult a doctor before beginning the high-intensity power training.

Do a complete warm-up and stretching before starting the workout session and always consult a doctor before starting the CrossFit training routine.

The athletes who follow the CrossFit program can decrease the risk of body injuries by maximizing the intake of anti-inflammatory foods that do not inflame the tissues and speed up the recovery process.

The athletes should properly follow the instructions as laid down by the CrossFit program in order to minimize the risk of physical injuries.

Also, the athletes should continue doing physical activities (bending, stretching and squatting) during the entire day even after the workout session is over as this will help to increase the flexibility of the athlete.

But the athlete should also give enough importance to rest in order to rejuvenate and recover.

The athletes should keep in mind his/her body’s capacity and should never overdo a high-intensity exercise beyond the body’s limitations since it will not help him/her to obtain faster results.


CrossFit program is for everyone including the young, the old and everyone in between. CrossFit is a strength and conditioning program based on the concept of functional movements performed at high-intensity essential for the well-being and personal growth of the athletes.

CrossFit programs are mechanically safe but can be dangerous if done incorrectly.

The CrossFit program encourages friendly competition that can help the athlete to give a pers best performance.

But the high-intensity training can result in injuries and hence, the athlete should take care of the precautions before starting the routine exercises.

The athletes should work hard in order to step out of his/her comfort zone without taking risks of an injury that may keep him/her from achieving their goals.

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