Many experts talk about how effective HIIT (high-intensity interval training) workouts [1] are when it comes to weight loss, which is why so many people have found success with CrossFit [2]. A big part of the CrossFit WODs (workouts of the day) include short, intense, fast-paced, heart-pumping interval workouts.
If you've been itching to try CrossFit [4] but aren't sure if you're ready to join a box, try this workout from Jade Jenny, owner and coach of Champlain Valley CrossFit [5]. He refers to it as a "mixed modality interval workout," and even though it's just three moves done for 12 minutes, you'll work your entire body and hardly be able to catch your breath by the end.
The Workout
Each round takes three minutes. Once you complete all three movements, repeat the whole circuit for a total of four rounds. Choose whatever you like best for the first movement, whether it's jump rope, jumping jacks, or rowing. The descriptions of the other two moves are below.
| 40 seconds row [6], bike, jump rope, or jumping jacks [7], 20 seconds rest |
| 40 seconds squat with single overhead press [8], 20 seconds rest |
| 40 seconds burpees [9], 20 seconds rest |
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.
- Aim to complete eight to 12 reps total.
If this is easy, perform the advanced version, known as the dumbbell power snatch [10], instead.
Burpee
- Begin standing, with your feet hip distance apart.
- Lower into a crouching squat, with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows, touching the chest to the floor, and then straightening back to plank.
- Step or jump the feet forward to the hands and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Aim to complete eight to 12 reps.