If you're dying to try CrossFit [1] but aren't quite ready to hit up a box, here's a total-body workout you can do at home [2]. It involves heart-pumping, fat-burning cardio plus strength training with bodyweight and dumbbell moves that will leave your muscles on fire.
This 38-minute CrossFit workout was designed by Jade Jenny [3], head CrossFit coach and owner of Champlain Valley CrossFit [4]. If you have access to a barbell, use that. Otherwise, Jade suggests picking a dumbbell weight based on your abilities. You'll also need a jump rope.
Directions: After warming up, alternate between four minutes of the cardio of your choice with the eight-minute AMRAP workout [6] listed below. AMRAP stands for as many rounds as possible. For example, for minutes 4:00 to 12:00, perform 10 deadlifts and 10 push-ups, and repeat those two exercises for as many rounds as you can until the eight minutes is up. Set a timer for 38 minutes, pump up some loud tunes, and push yourself hard!
The Workout
0:00 to 4:00 — cardio at a consistent moderate pace (jog in place or use the treadmill, bike, or rower)
4:00 to 12:00 — 8-minute AMRAP: 10 deadlifts [7] + 10 push-ups [8]
12:00 to 13:00 – 1-minute rest (transition back to your machine)
13:00 to 17:00 – cardio at a moderate pace
17:00 to 25:00 – 8-minute AMRAP: 5 shoulder to overhead press [9] + 20 air squats [10]
Make the shoulder to overhead press heavy and difficult to complete the 5 reps unbroken.
25:00 to 26:00 – 1-minute rest (transition back to your machine)
26:00 to 30:00 – cardio at a moderate pace
30:00 to 38:00 – 8-minute AMRAP: 10 burpees [11] + 50 jump rope skips