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Cardio and Strength-Training Workout

Holy Hell, This 38-Minute CrossFit Workout Is Brutal (in the Best Way!)

If you're dying to try CrossFit but aren't quite ready to hit up a box, here's a total-body workout you can do at home. 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, head CrossFit coach and owner of Champlain Valley CrossFit. 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 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 + 10 push-ups

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 + 20 air squats
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 + 50 jump rope skips

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