If you’re ready to take your strength workouts to the next level and shock your muscles (in a good way of course), CrossFit might be exactly what you need. This training style is quick, intense, and no matter the workout, you’re going to be gassed once it’s over.
One of the biggest perks of CrossFit is the fitness community you get from joining a gym (aka a box). But if you’re wary of signing up (or maybe just wondering what CrossFit is like), you might want to check out some CrossFit workouts — or even try a few on your own — before committing.
To help you get a taste, we rounded up our favorite CrossFit workouts. They range from 10 minutes to 60 minutes, and all require different equipment, so you can find one that fits your current needs. (We also listed them from shortest to longest, so you can easily find what you want.) No matter which you choose, it’s sure to help improve your strength, both mentally and physically. Whether you’re just dipping your toe into CrossFit or you’re well-acquainted and looking to do a WOD (“workout of the day”) on your own, give any of these CrossFit workouts a shot.
1
10-Minute CrossFit Kettlebell Workout
If you’re still getting the hang of kettlebells and CrossFit, try this 10-minute total-body kettlebell workout. This workout will primarily work your lower body but you’ll also feel your abs and arms light up.
Equipment needed: A light to medium kettlebell (five to 35 pounds).
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2
10-Minute Bodyweight CrossFit Ab Workout
Image Source: Getty / RyanJLane
If you’re here for core-workout inspiration, take a page out of CrossFit Games athlete Kari Pearce’s book with her
If you’re short on time and want to get sculpted arms, try this 10-minute CrossFit arm workout. It requires a bit of equipment, so this one is great if you’re looking to do a CrossFit workout at the gym.
Equipment needed: A soft medicine ball (eight to 20 pounds), rings or suspension trainer, a slam ball (20 to 40 pounds), and a set of medium-weight dumbbells.
If you don’t have a CrossFit box nearby, this 20-minute at-home CrossFit workout will do the job. It won’t take long to complete, and your legs, arms, and abs are going to be sore once it’s over.
Equipment needed: A pair of medium-weight dumbbells (six to 20 pounds).
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6
20-Minute CrossFit HIIT Workout
If you don’t want to spend hours at the gym doing cardio and strength training, try this 20-minute CrossFit HIIT workout, which features a combo of both.
Equipment needed: A set of medium-weight dumbbells (six to 20 pounds), a stationary bike or fan bike, and a rower.
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7
20-Minute AMRAP CrossFit Workout
Set your timer for 20 minutes and get ready to work with this intense 20-minute AMRAP workout. In case you aren’t familiar with this CrossFit term, AMRAP stands for “as many reps/rounds as possible.”
Equipment needed: A sturdy box or bench, medicine ball, and a cardio machine (rower, bike, treadmill; if you don’t have a machine, you can jump rope or do jumping jacks).
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8
25-Minute Upper-Body Dumbbell CrossFit Workout
If you want to improve your upper-body strength and build lean muscle, try this upper-body dumbbell workout straight from a CrossFit coach, who called it “quite the shoulder smoker.” It should take you somewhere between 20 to 30 minutes, depending on how much rest you need.
Equipment needed: A pair of dumbbells (six to 20 pounds).
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9
30-Minute EMOM CrossFit Workout
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EMOM stands for “every minute on the minute,” and it’s a signature style of CrossFit workout. To do it, you set a timer, and every minute (on the one-minute, two-minute, three-minute mark, etc.) you do a specific exercise. This 30-minute EMOM CrossFit workout combines strength and cardio moves and is sure to leave you breathless.
Equipment needed: A jump rope and pair of medium-weight dumbbells (six to 25 pounds).
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10
30-Minute Legs, Arms, and Abs CrossFit Workout
Not only will this 30-minute CrossFit workout strengthen your legs, arms, and abs, but it’s also going to improve your endurance — and it does all that in just three exercises.
Equipment needed: A rower (or just your body weight), a soft medicine ball or set of medium-weight dumbbells, and rings or a suspension trainer.
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11
30-Minute Cardio and Strength CrossFit Workout
Get the most bang for your buck with this 30-minute CrossFit workout. You’ll run, jump, and lift to improve your strength, cardio, and explosive power.
Equipment needed: One medium-weight dumbbell and a box or sturdy bench. You’ll also need easy access to the outside or a treadmill, so you can run (though we also have bodyweight modifications).
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12
50s CrossFit Chipper Workout
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A “chipper” is another style of CrossFit workout that sounds simple — maybe even easy — until you try it yourself. They usually consist of just a few exercises, but you need to do a large number of reps of each. You need to complete (or chip away at) all the reps of one exercise before you can move onto the next one. This 50s CrossFit chipper workout will have you doing 50 reps of each move. Dare to try it?
Equipment needed: A pair of light- to medium-weight dumbbells (five to 35 pounds).
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13
36-Minute CrossFit Pyramid Workout
If you’re looking for a challenge, you’ve got to try this 36-minute CrossFit pyramid workout. It follows a pyramid format, where you slowly increase the reps up to a point, then decrease them back to where you started.
Equipment needed: A pair of light to medium dumbbells (six to 20 pounds) and a cardio machine (though we have bodyweight modifications). Optional: an ABMAT, a rounded mat that supports the lower back during sit-ups.
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40-Minute CrossFit Workout
This intense, full-body 40-minute CrossFit workout blends strength and cardio, so you get it all done in one session. If you don’t have a cardio machine, you can modify by using a jump rope or your body weight.
Equipment needed: Cardio machine, a kettlebell, a soft medicine ball, and a sturdy box or bench.
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60-Minute CrossFit Dumbbell Workout
Image Source: Getty / MoMo Productions
If you want an hour-long workout — and don’t want to leave the house to do it — this 60-minute CrossFit dumbbell workout is right up your alley. As long as you have a pair of weights at home, you can get this full-body routine done.
Equipment needed: A medium-weight pair of dumbbells (six to 20 pounds).
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