This CrossFit HIIT Workout Is Just 12 Minutes, but You'll Be Toast Afterward

• 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, instead.

• 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.