From running to weightlifting to cycling, canoeing, hiking and more, there are a million different ways to exercise and meet your fitness goals (and enjoy it at the same time!).
CrossFit workouts are just one of those many ways, but not everyone has access to or wants to get involved with a CrossFit gym. Thankfully, there are several workout formats that are very similar to CrossFit in style, function, philosophy and method — pick one that you like and give it a go!
Similar forms of exercise to CrossFit-style workouts
HIIT (high-intensity interval training)
HIIT shares CrossFit's emphasis and focus on the intensity of a workout instead of its duration. These workouts alternate between short periods of maximum effort and brief recovery periods — hence, the intervals. The biggest difference is that while CrossFit incorporates weightlifting and gymnastics elements into its programming, traditional HIIT workouts often focus on bodyweight movements or simpler exercises. This comes in handy when you’re short on time, space and access to equipment!
Many fitness apps and online programs offer guided HIIT workouts of varying intensities and difficulties that you can do both at home or in a standard gym. These provide a taste of the intensity level you'd experience in CrossFit without requiring specialized equipment or instruction, and it’s a great jumping-off point into the larger world of functional fitness.
Functional fitness training
Functional fitness programs focus on movements that improve everyday activities, similar to CrossFit's practical approach. These programs typically use equipment like kettlebells, medicine balls and suspension trainers to develop strength that transfers to daily life — like having the strength to pick up your kids or the stamina to stay on your feet at work all day.
Many boutique fitness studios and even larger gym chains now offer functional fitness classes in addition to their regular programming, and programs like F45 Training and Orangetheory Fitness incorporate functional movements in a group setting with varying levels of intensity.
Circuit training
Circuit training involves moving through a series of exercises with minimal rest, creating both strength and cardiovascular benefits — an approach which dates back decades but which shares CrossFit's efficiency and full-body focus.
Traditional circuit training typically uses more machine-based exercises and lower weights than CrossFit, making it more accessible to beginners. Many apartment fitness centers have enough equipment to create effective circuits, making this an option for those of us who prefer working out closer to home.
Military-style boot camps
Boot camp workouts draw inspiration from military training, which heavily feature bodyweight exercises, running and team challenges in outdoor or indoor settings. Like CrossFit, these programs build camaraderie through shared physical challenges.
Research has shown that military-style fitness training produces significant improvements in overall fitness. Many parks in urban areas host regular boot camp classes, providing an accessible entry point to high-intensity group training.
How to get involved with CrossFit and functional fitness training
If you're ready to explore the world of high-intensity functional fitness, whether through official CrossFit or similar training styles, here's how to begin your journey safely and effectively.
Find the right training environment
Not all functional fitness facilities offer the same experience; each has its own community atmosphere, coaching approach and programming philosophy. Most gyms offer free introductory classes or trial periods, allowing you to experience their environment before committing. Don’t feel like you have to stay at your first pick!
When visiting potential training spaces, pay attention to the coaches' attentiveness, the emphasis on proper form and how welcoming the community feels. Community reviews on fitness platforms can provide insights into other members' experiences, but nothing replaces visiting in person and seeing it for yourself.
Location matters too — choose a facility that's convenient to your home or workplace to maximize your use of the space. Many urban centers have multiple functional fitness gyms within walking distance or a short commute from residential areas, so you shouldn’t have too hard of a time finding someplace you like.
Start with fundamentals
Reputable functional fitness programs require new members to complete some form of introductory training before joining regular classes.
These introductory sessions — whether called On-Ramp, Elements, Fundamentals or Basics—typically teach essential movements, terminology and safety practices. This preliminary training is crucial for safety and confidence, as proper technique instruction significantly reduces injury risks in functional fitness training.
Don't skip this step, even if you already have extensive fitness experience. Many movements in high-intensity functional training have technical components that require proper instruction to perform safely and effectively, and it never hurts to have a pro check your form every now and then!
Scale appropriately
One of the greatest strengths of CrossFit-style training is its scalability, as every workout can be modified to accommodate any fitness level or physical limitation. Newcomers should embrace scaling options rather than attempting to match more experienced participants — trust the process, and you’ll get to where you want to be in no time!
Good coaches will suggest appropriate modifications for your fitness level and gradually increase intensity as you develop capacity. The goal should always be to maintain proper movement patterns while challenging yourself appropriately. Consistency is key to improvement, and remember that even elite athletes spent time modifying their workouts when they began their fitness journey.
Embrace the community
The social aspect of many functional fitness communities contributes significantly to their effectiveness, as studies indicate that group cohesion and exercise adherence go hand-in-hand.
Introduce yourself to fellow members, participate in gym events and don't be afraid to ask questions. Most functional fitness enthusiasts are eager to help newcomers because they remember their own beginnings.
Many facilities also organize social events, nutrition challenges and community workouts that can strengthen a group’s social bonds. These connections often become a major motivator for consistent attendance and can transform a simple workout routine into a fulfilling lifestyle and social activity!
Beyond the gym
For many of its practitioners, the high-intensity functional training philosophy extends beyond workouts and can influence nutrition, recovery practices and overall lifestyle choices.
While specific recommendations vary across programs, most functional fitness methodologies advocate for a whole-food approach to eating that supports performance and recovery. This nutritional philosophy typically emphasizes lean proteins, vegetables, fruits, nuts, seeds and limited processed foods — essentially fueling your body with quality nutrition that complements an intensive training regime. Many programs also promote tracking performance metrics, prioritizing sleep and implementing active recovery techniques.
The beauty of functional fitness lifestyles is their flexibility and personalization. While CrossFit follows specific programming approaches, other functional fitness methodologies might emphasize different aspects that align with your personal goals, whether that's strength development, metabolic conditioning, mobility or a balanced approach to all three.
Whether you choose an official CrossFit box or another functional fitness program, the key benefits stay fairly consistent across-the-board: improved physical capacity, community support and a training style that prepares you for real-world physical demands. Many practitioners find that the discipline, resilience and community-mindedness fostered in these environments extend well beyond the gym walls and can contribute to a healthier lifestyle overall.
When approached with proper guidance and realistic expectations, high-intensity functional training programs like these can provide the comprehensive fitness foundation that supports an active, vibrant lifestyle — whether you're navigating city streets, going on outdoor adventures or just carrying groceries up to your apartment! There’s sure to be something that you’ll enjoy close to your apartment!
Good luck!
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Featured photo by Sven Mieke on Unsplash
Second photo by Victor Freitas on Unsplash
Third photo by Alonso Reyes on Unsplash
Colleen Ford is a South African who now lives on Oahu in Hawai'i. She loves to travel, camp, spearfish and hike. She's also part of a super cool canoe club and is pretty decent at it. Colleen enjoys Star Wars and also not being cold ever.
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