13 Best Fat Burning CrossFit Workouts & WODs for Weight Loss

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13 Best Fat Burning CrossFit Workouts and WODs for Weight Loss

Looking for the best fat burning CrossFit workouts and WODs to lose weight?

You have come to the right place!

CrossFit is popular these days, and much of that popularity are due to the positive changes CrossFit athletes make in their figure and physique.

It is easy to see that CrossFit is good for weight loss!

I searched through 100s of WODs to bring you the 13 Best Fat Burning CrossFit Workouts to help you shed fat and get the body you have always wanted.

man is working out in CrossFit gym

1. Helen

WOD Info: This fast moving benchmark WOD is a quick fat burning CrossFit workout. The reason Helen is good for weight loss is because it includes running, good for cardiovascular training and calorie burning, and the kettlebell swing, which quickly and efficiently works the entire body, is a metabolic powerhouse.

Instructions: 3 rounds for time

Equipment Needed: For men, a 1.5 pood kettlebell, women use a 1 pood kettlebell. Pull up bar.


  • 400 Meter run
  • 21 Kettlebell Swings
  • 12 Pull ups

2. Tabata Something Else

WOD Info: Tabata style training is known for burning fat and revving up your metabolism long after the workout is over. This Tabata WOD delivers on the Tabata promise with 32 grueling yet short rounds of push-ups, pull ups, sit ups and squats.

Instructions: Tabata style, 20 second intervals, 10 second rest between intervals. Start with 8 pull up intervals, then do 8 push up intervals, then 8 sit up intervals, followed by 8 intervals of squats.

The most important thing to keep in mind with Tabata is to push yourself as hard as possible. The goal is to get to 170 % of your VO2 max.

Equipment Needed: Pull up bar.


  • Tabata kipping or strict pull-ups
  • Tabata push-ups
  • Tabata sit-ups
  • Tabata air squats (body weight) squats

3. Scooter

WOD Info: Grab a partner for this 30 minute fat loss WOD. The moves are easy, but the length is long considering the intensity of the workout.

Instructions: Set a workout timer or CrossFit clock for 35 minutes. For the first 30 minutes, do as many rounds as you can of the 30 double-unders, 15 pull-ups, 15 push-ups, 100-meter sprint. With the final 5 minutes, do a 1 rep max partner deadlift.

Equipment Needed: Jump rope, pull up bar, barbell.


  • 30 double-unders
  • 15 pull-ups
  • 15 push-ups
  • 100-meter sprint
  • 1 rep max partner deadlift

4. Helton

WOD Info: This Hero WOD is dedicated to Joseph Helton who died in Iraq. The decent amount of running and burpees in this WOD make it a great fat burning WOD.

Instructions: Do three rounds as fast as you can, note the time.

Equipment Needed: 50 lb dumbbells.


  • Run 800 meters
  • 30 reps of dumbbell squat cleans, using 50 lb dumbbells, if possible
  • 30 burpees

5. Filthy Fifty

WOD Info: This Infamous Chipper WOD is a long workout that will get your heart pumping. Chipper WODS are known for being longer WODs that are designed to build endurance. Chipper WODs are also great for weight loss.

Instructions: Do one round of 50 each of the listed exercises.

Equipment Needed: Plyo box (men 24”, women 20”), pull up bar, kettlebell (men 16 kilos, women 12 kilos), barbell, wall ball, GHD machine.


  • 50 box jumps
  • 50 jumping pull-ups
  • 50 kettlebell swings
  • 50 walking-lunge steps
  • 50 knees-to-elbows
  • 50 push presses
  • 50 back extensions
  • 50 wall-ball shots
  • 50 burpees
  • 50 double-unders

6. Eva

WOD Info: Eva is a benchmark WOD built to enhance cardiovascular endurance. This WOD has a lot of fat burning potential with lots of running and lots of kettlebell swings.

Instructions: Do 5 rounds, for time, as fast as you can.

Equipment Needed: A kettlebell (men 32 kg, women 24 kg).


  • Run 800 meters
  • 30 kettlebell swings
  • 30 pull-ups

7. Workout 16.1

WOD Info: This intense 20 minute workout will help you shed pounds and is one of the best CrossFit workouts for fat loss because it uses compound exercises that involve the whole body.

Instructions: Finish as many reps as you can in 20 minutes. Use a workout timer to time the 20 minutes.

Equipment Needed: Barbell, pull up bar.


  • 25ft overhead walking lunge
  • 8 burpees
  • 25ft overhead walking lunge
  • 8 chest-to-bar pull-ups

8. Havana

WOD Info: This 25 minute Hero WOD will leave you tired and sweaty. It is a physically demanding, yet simple WOD.

Instructions: Complete as many rounds as you can in 25 minutes.

Equipment Needed: Jump rope, barbell (185 lbs for men and 125 lbs for women).


  • 150 double-unders
  • 50 push-ups
  • 15 power cleans

9. Grace

WOD Info: Grace is a fast, simple, fat burning WOD. It’s just 30 reps of the Clean and Jerk Olympic lift.

Instructions: 30 reps for time, as fast as you can.

Equipment Needed: Barbell (men use 135 lbs, women use 95lbs).


  • 30 clean and jerks as fast as you can.

10. Hero WOD Wade

WOD Info: Wade is an intense and somewhat long Hero WOD, named after U.S. Army Spc. Andrew Wade who died in Afghanistan. The metabolic effect lasts long after you finish the Wade WOD, making it one of the best CrossFit workouts for weight loss.

Instructions: First, run for 1200 meters. Then do 4 rounds of pull-ups, dips and hand stand push-ups. Then run another 1200 meters.

Equipment Needed: Weighted vest, pull up bar.


  • Run for 1200 meters using a weighted vest
  • 12 strict pull-ups
  • 9 strict dips
  • 6 strict handstand push-ups
  • Run for 1200 meters using a weighted vest

11. Triple 3

WOD Info: The Triple Three WOD is a triple threat. This WOD is for intermediate athletes, so if you are new, you may need to scale the WOD. It includes an intense 3000 meter rowing session and a three mile run, plus 300 double unders! If you want to get lean, this is the WOD for you.

Instructions: Perform the three exercises as fast as you can.

Equipment Needed: Erg or rowing machine, jump rope.


  • Row 3,000 meters
  • 300 double-unders
  • Run 3 miles

12. Josie

WOD Info: The weight vest makes the two 1 mile runs in this Hero WOD brutal. Pair the running with burpees, power cleans and squats and you have an excellent WOD for shedding excess pounds.

Instructions: Run one mile, do three rounds of burpees, power cleans and squats, and then run one more mile.

Equipment Needed: Barbell (men use 155 lbs, women use 105 lbs), 20 lb weight vest.


  • Run one mile using a weighted vest
  • 30 burpees
  • 4 power cleans
  • 6 front squats
  • Run one mile using a weighted vest

13. Chelsea

WOD Info: This hardcore 30 minute WOD repeats each round every minute on the minute, meaning you will run through the set of exercises 30 times.

Instructions: Repeat the set of exercises starting every minute on the minute.

Equipment Needed: Pull up bar.


  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

Want more WODS?

I have an awesome list of CrossFit WODs you can do at home, including CrossFit WODs that use NO equipment.

After you are done checking out our best fat burning CrossFit workouts, why not take a look at these CrossFit nutrition plans to help jump start your weight loss, too.

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