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

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.

Squat With Overhead Press
POPSUGAR Photography | Kathryna Hancock

Squat With Overhead Press

  • Stand with your feet hip-distance apart with a dumbbell at each foot.
  • Squat down and grab the right dumbbell with your right hand.
  • Breathe out as you stand up, pressing the dumbbell into an overhead press.
  • Inhale to lower your right arm, squatting down, and returning the dumbbell to the floor.
  • Stay low and grab the dumbbell on the other side with your left hand.
  • Exhale as you rise up, pressing your left hand overhead.
  • Inhale to squat and release the dumbbell back to the floor.
  • This counts as one rep. This movement should be fluid, focusing on correct squat form by keeping the thighs parallel and your bodyweight back into the heels.
  • Alternating sides, complete 15 reps. Since this is an odd number of reps, every time you get to this exercise during the 30 minutes, alternate which side you start with.

If this is easy, perform the advanced version, known as the dumbbell power snatch, instead.

Box Jumps
Benjamin Stone

Box Jumps

  • Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box that's six to 24 (or more!) inches tall.
  • Bend your knees and swing your arms back.
  • Jump onto the top of the box with both feet, swinging the arms forward to give you a little momentum.
  • Step one foot at a time back to the floor or jump down softly with both feet.
  • This counts as one rep.
  • Do 12 box jumps.

If this is too difficult, do step-ups holding light dumbbells instead.

Single Arm Overhead Squat
Getty | South_agency

Single Arm Overhead Squat

  • Stand with your feet slightly wider than hip-distance apart.
  • Hold a kettlebell or dumbbell in your right hand and straighten your arm overhead. If this is too difficult, or you don't have the shoulder mobility, bend the elbow and rest the weight on your shoulder.
  • With the weight overhead and the elbow locked out, keep the core engaged as you bend the knees into a squat, lowering the hips just below the knees. Extend the left arm out for balance. (The photo on the right is demonstrating the exercise on other side).
  • Try to keep equal weight in both feet as you stand up, keeping the right arm straight.
  • This counts as one rep.
  • Complete nine reps on each side.