What Are CrossFit Classes Like? A Beginner's Guide to Functional Fitness

How to Start CrossFit-Style Bootcamp Workouts (Step-by-Step)

CrossFit bootcamp workouts may seem intense at first, but they can fit any fitness level if you take it step by step. This guide shows you exactly how to begin Bootcamp or functional fitness classes safely, even as a beginner. We’ll cover everything from assessing where you are now, to picking the right class, setting up workouts, and tracking your progress. By following these steps, you’ll feel confident joining a supportive Bootcamp class and making real progress on your goals.

Step 1: Assess Your Starting Fitness and Goals.

Before you jump in, take a moment to figure out your current fitness level and what you want to achieve. For example, try a simple test: how many push-ups can you do in one set? How long does it take you to walk or jog one mile? Write down those numbers. This is your baseline. Then set one or two clear goals. Maybe you want to “do 10 push-ups in a row in 8 weeks,” or “be able to jog 2 miles without stopping in 2 months.” Having a goal helps shape your workouts.

Pro Tip: Jot down your results in a notebook or app. That way you can compare later. Even a short note on your phone is enough.

Watch Out: Don’t judge yourself or overdo it right away. If you can’t do a full push-up yet, that’s totally fine—start with knee push-ups or wall push-ups instead. If you have any health concerns (like joint pain or heart issues), consider checking with a doctor before starting intense exercise.

Step 2: Choose the Right Class or Training Plan.

Next, find a Bootcamp or CrossFit-style class that fits your level and schedule. Many gyms offer beginner-friendly sessions or “functional fitness” classes alongside advanced classes. Look at the schedule and pick 2–3 classes per week at first. Talk to the coach: let them know you’re new and what your goals are. A good coach will show you how to scale each exercise.

If a public gym isn’t possible, you can still do Bootcamp-style workouts on your own. In that case, schedule workouts in your calendar. For example, mark “Bootcamp Workout” on Monday, Wednesday, Friday. Consistency is key. Even one class a week plus some bodyweight exercises at home can make a big difference.

Pro Tip: Start with 2 classes per week and one extra active day (like a light jog or yoga). This gives your body time to recover.

Step 3: Gather Your Gear and Warm Up Safely.

For Bootcamp workouts you don’t need fancy equipment, but it helps to have some basics. If you attend a gym class, they usually provide weights, mats, or rowers. Just bring a water bottle, towel, and good athletic shoes. If you’re working out at home or outside, consider: a pair of dumbbells or a kettlebell (even 5–15 lbs each to start), a jump rope, a mat for floor work, and a timer (your phone’s timer app works).

Before each session, always warm up for 5–10 minutes. A proper warm-up might be light jogging or jumping jacks for a few minutes, then dynamic stretches (leg swings, arm circles, hip openers). If a coach runs the class, follow their warm-up. If you’re on your own, try a quick routine like 3 minutes of brisk walking in place, 10 bodyweight squats, and 5 arm circles each way. Warming up increases blood flow to your muscles and reduces injury risk.

Pro Tip: Use a simple checklist for gear: “water, towel, phone (for music/Timer), comfortable clothes.” Keep your workout space clear of clutter so you can move safely.

Step 4: Plan Your Workout Structure.

A clear routine helps any new athlete know what to do. Bootcamp workouts typically have three parts: warm-up, skill/strength practice, and the main circuit (often called the WOD – Workout of the Day). Here’s how you can plan a session:

• Warm-Up (5–10 min): Do what we just mentioned – light cardio and dynamic stretching.

• Skill/Strength (10–15 min): Practice a specific move or lift at moderate intensity. For example, learn proper squat or push-up form. If a coach is there, they’ll often demo techniques. On your own, pick one movement: do 3 sets of 8–10 reps at an easy weight and focus on good form.

• Main Circuit (10–20 min): Perform a circuit of several exercises back-to-back with short rest. For beginners, pick 3-4 moves: e.g., squats, push-ups (or knee push-ups), and planks. Do one exercise for a set number of reps, move to the next without rest, and complete one round. Rest 1 minute, then do another round.

  
  

Example: Day 1 Bootcamp workout for a beginner: Warm-up 5 min (jog in place, arm swings), then practice 10 push-ups (on knees) and 10 bodyweight squats. Main circuit – 3 rounds of: 10 squats, 5 push-ups, 15-second plank. Rest 1 minute between rounds.

Use a timer to keep track of rounds. If you have a workout app, enter your exercises and it can time your rounds and breaks for you. Otherwise, your phone’s stopwatch or a clock works fine.

Pro Tip: Always pick movements you can do with good form. It’s better to do fewer reps correctly than many reps poorly. If a round seems too easy, add one more round or increase reps slightly next time. If it’s too hard, reduce reps or take longer rests.

Step 5: Set a Weekly Schedule and Track Progress.

Consistency over time is how you’ll improve, so make a simple schedule. For example:

• Monday – Bootcamp class

• Tuesday – Rest or light activity (walk, stretching)

• Wednesday – Bootcamp class

• Thursday – Light cardio (jog, swim) or rest

• Friday – Bootcamp class or bodyweight workout (if you missed a class)

• Weekend – Active recovery (hike, bike ride, yoga) or rest.

  
  

Write this schedule on a calendar or in your phone. Then track each workout. Use a notebook or fitness app to log what you did: date, exercises, sets/reps, and any notes. On gym days, note the coach’s workout and how you did. If you did a run or row, record time and distance.

Over time you’ll see patterns. For example, you might notice by Week 6 that your squats have gotten stronger or your circuit time has dropped. That means your fitness is improving.

Example: “In Week 1 I could only do one round of the 10-5-15 circuit before needing a 2-min break. By Week 4 I was doing all 3 rounds with only a 1-min break between each.” Numbers like that are great signs of progress.

Pro Tip: At the start of each week, write a mini-goal on your calendar (e.g., “Add 2 lbs dumbbells this week” or “Run 5 minutes longer”).

Step 6: Fuel Your Workouts and Recover.

Good nutrition and rest help make Bootcamp training work for you. Eat a balanced snack if needed 30–60 minutes before a workout—something like a banana with peanut butter or yogurt with fruit. After the workout, have some protein (chicken, eggs, or a protein shake) and vegetables or whole grains within a couple of hours to help your muscles recover.

Staying hydrated is crucial. Drink water throughout the day and especially around workouts. A general tip: try to drink about half your body weight in ounces of water daily (so 130–150 ounces if you weigh 260 lbs, for example).

Also prioritize sleep. Aim for 7–8 hours of quality sleep. Your body rebuilds muscle and energy stores at night, so a good night’s sleep can noticeably improve your next workout.

Watch Out: Don’t try a new, very restrictive diet right when you start a new exercise program. Focus on steady energy and recovery first. If you feel overly tired, you may need more calories.

Step 7: Modify and Progress Safely.

Every workout, listen to your body. If an exercise hurts or feels too hard in a joint, switch to a gentler version. For example, do push-ups on your knees or standing push-ups against a wall. Use light weights or even just bodyweight when learning a new movement.

As you get stronger, gradually make workouts harder. You might add 2–5 pounds to your dumbbells, do one more rep each round, or replace a move (knee push-ups → full push-ups). Check in weekly: if something feels much easier than before, that’s when to scale up. But do it slowly — avoid trying to double your reps overnight.

Pro Tip: Work with a coach or experienced friend at least occasionally to check your form. A quick tip to improve your squat: pretend you sit back onto a chair; your knees won’t go too far forward.

Step 8: Build a Support System.

Bootcamp classes are great because you’re not alone, you’re training with others. Lean on that group. Make a workout friend or two who will remind you of the schedule and encourage you. If COVID or distance is a concern, find an online group or fitness app community to share your goals and progress with.

Example: Ask a classmate to be your “accountability partner.” If one of you skips a workout, the other reminds them to stick with it.

Step 9: Track Success with Numbers and Feelings.

Every few weeks, repeat the fitness tests from Step 1. Can you do more push-ups now? Did your mile run time improve? Check your logged workouts to see how the loads or reps have changed.

You’ll likely see concrete improvements. For example, one person might go from 5 push-ups to 15 push-ups in 6 weeks by training, or from carrying 15-lb dumbbells to 25-lb in squats. You might lose a bit of body weight if that was a goal, or simply feel more energetic in everyday life. Celebrate these wins!

Write down these improvements. If you started with 3 push-ups and now do 12, that’s real progress.

Step 10: Set New Goals and Keep Going.

Once you hit your first goals, set new ones. Maybe that’s learning another CrossFit movement (jump rope, kettlebell swing) or increasing your frequency to 4 classes a week. Keep adjusting as you improve.

If you find yourself plateauing (no more reps increasing), consider swapping in a different type of workout on a rest day – such as swimming or cycling – to stay active without strain.

Success Metrics: Look for signs of success like handling a heavier weight with good form, completing more reps in the same time, or simply feeling stronger in daily tasks (taking stairs easily, carrying groceries, etc.). The exact numbers will vary per person, but any consistent forward movement in your workout log is a success.

Next Steps: Keep this process going. Review your plan every month. Increase intensity bit by bit. Above all, enjoy the journey. You’ve learned how to start Bootcamp workouts step by step. Stay consistent, and soon you’ll see real results. For more guidance, feel free to ask HomeFront’s coaches for tips or follow our page for more fitness how-to’s.

Happy training!