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Get in Your Cardio and Strength Training With This Sweaty 30-Minute CrossFit Workout

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You only have 30 minutes? You can absolutely get in an intense calorie-burning, muscle-building session. This CrossFit workout involves running, some dumbbell moves, and box jumps for the ultimate total-body workout. CrossFit coach and competitor Dani Horan of Champlain Valley CrossFit said to engage your core throughout the workout, focus on good form, and work on transitioning between each move quickly and smoothly.

30-Minute CrossFit Workout

Equipment needed: one medium-weight dumbbell, and a box or sturdy bench

Directions: This is an AMRAP (as many rounds as possible) workout. After warming up for five minutes with some light cardio and dynamic stretching, start the timer for 30 minutes. Complete as many rounds of the four-move workout as you can. Focus on moving as fast as possible, with correct form, and with as little rest as possible.

  • 300-meter run
  • Squat with overhead press: 15 reps
  • Box jump: 12 reps
  • Single arm overhead squat: 9 reps each side

Modifications: If you can't run outside or on a treadmill, do 90 to 120 seconds of high-knees, jump rope, or use another cardio machine like a rower or bike. If the squat with overhead press is easy, do dumbbell snatches instead. If box jumps are too difficult, or you have an injury, do step-ups holding light dumbbells.

Keep reading for details on how to do each move.

Related:
This 36-Minute CrossFit Workout Looks Insane (but That's Why It's So Awesome!)


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