Build Strength and Endurance With This 30-Minute CrossFit HIIT Workout

Looking for a workout that will get your heart pumping and target your entire body? Look no further than this 30-minute CrossFit HIIT workout. Designed to maximize your time and provide a high-intensity workout, this routine will leave you feeling stronger and energized.

CrossFit coach Jade Jenny recommends going all out for 40 seconds on each exercise and using the 20-second rest period to prepare for the next move. This intermediate-level workout is customizable for beginners, who can modify the exercises by doing 30 seconds of each with a 30-second rest. Lightweight dumbbells can be used or no weights at all, and as you progress, you can increase the duration of each exercise.

The workout consists of a six-minute EMOM (every minute on the minute) routine, completed for five rounds without rest between rounds, except for the 20-second rest at the end of the AbMat sit-ups. You will need a pair of medium-weight dumbbells, a box, and a set of rings or a TRX for this workout.

Here’s the breakdown of the workout:

Minute 1: Burpees – Perform as many burpees as you can for 40 seconds, followed by a 20-second rest.

Minute 2: Dumbbell Shoulder Press – Hold a dumbbell in each hand above your shoulders and press them overhead. Do as many reps as you can for 40 seconds, followed by a 20-second rest.

Minute 3: Box Jumps – Jump onto a sturdy box with both feet, then step down or jump down softly. Repeat for 40 seconds, followed by a 20-second rest.

Minute 4: TRX or Ring Rows – Hold a TRX handle or ring in each hand and perform rows by bending your elbows and pulling your chest toward your hands. Do as many reps as possible for 40 seconds, followed by a 20-second rest.

Minute 5: Dumbbell Box Step-Ups – Step onto a sturdy box with alternating feet while holding dumbbells by your sides. Continue for 40 seconds, followed by a 20-second rest.

Minute 6: AbMat Sit-Ups (Diamond Sit-Up) – Lie on your back with your legs in a diamond shape and perform sit-ups. Complete as many reps as possible for 40 seconds, followed by a 20-second rest.

This workout combines strength training and cardiovascular exercises to build both strength and endurance. Remember to choose weights that allow you to perform the exercises without stopping, and feel free to modify the workout based on your fitness level.

By staying consistent with this 30-minute CrossFit HIIT workout, you’ll see improvements in your overall fitness and feel accomplished after each session. Get ready to push yourself and enjoy the benefits of this heart-pumping routine.