If you only have 20 minutes to fit in a workout, that's plenty of time! These quick-yet-intense CrossFit workouts [1] use basic exercises to build muscle, burn calories, and make you feel stronger and more badass. Some require no equipment, so you can do them anywhere, and some require basic equipment like a box, pair of dumbbells, or a kettlebell. If you've always wanted to try CrossFit, these 20-minute workouts will give you a taste — and make you hungry for more!
20-Minute Dumbbell Workout For Weight Loss
Most experts agree that you don't necessarily need cardio to lose fat. But they also agree that including a bit of cardio, specifically HIIT, can speed up fat-loss results. This workout [3] is all over that!
Equipment needed: jump rope (just pretend if you don't have one) and a set of medium-weight dumbbells
20-Minute HIIT-Style CrossFit Workout
If you don't have a bike or rower for this workout [4], you can run, jump rope, or do a CrossFit fave: burpees!
Equipment needed: a bike, rower, and a pair of medium-weight dumbbells
18-Minute Cardio Workout
For people who say they can't exercise while on holiday because they don't have a gym or they don't know what to do, this is the perfect workout [5]. It's just two moves, which seems simple, but it's intense!
Equipment needed: none
20-Minute Running and Dumbbell CrossFit Workout
For this workout [6], either focus on using medium-weight dumbbells so you can really push your pace and do your reps unbroken, or use heavier dumbbells if you want to increase your strength.
Equipment needed: pair of dumbbells
20-Minute CrossFit Workout
Do this pyramid-style workout [7] AQAP (as quickly as possible), aiming for 18 to 22 minutes as a goal. If running on a treadmill or outside isn't an option because of an injury, bike or row instead.
Equipment needed: set of rings or a TRX and a box
20-Minute CrossFit AMRAP Workout
This is an AMRAP workout [8], which stands for "as many rounds as possible." Just set the timer for 20 minutes, and move through as many rounds of this workout, which includes three dynamic exercises followed by two minutes on a cardio machine. Since the rep count is low, you'll be able to move quickly between exercises, making this workout fast-paced and fun (seriously!).
Equipment needed: box or bench (20 inches high, or lower if you are a beginner or under 5 feet tall), medicine ball (eight to 40 pounds), cardio machine (rower, bike, treadmill; if you don't have a machine, jump rope or jog in place)
20-Minute Home CrossFit Workout
You only have 20 minutes, so you don't have time to mess around! This workout [9] gets right into it, and within the first few minutes, you'll feel your blood flowing and your breath getting heavy.
Equipment needed: pair of medium-weight dumbbells (six to 20 pounds). Have two sets on hand so you can use the heavier pair for the exercises that are easier.
Dumbbell Arm and Leg Workout
Let the soreness begin! If strong arms and toned legs are one of your goals, grab a pair of dumbbells. This workout [10] is gonna kick your butt (and your arms and legs!). You can do this workout anywhere, any time, as long as you have your trusty set of dumbbells and 20 minutes.
Equipment needed: two pairs of dumbbells (one medium and one heavy, eight to 25 pounds).
CrossFit Bodyweight Workout
If you can't make it to your CrossFit box or you've never tried CrossFit before, here's the perfect butt- and leg-intensive workout [11] you can punch out at home. This is a 25-minute workout, but if you only have 20 minutes, just complete four rounds total instead of five.
Equipment needed: none
20-Minute Cardio, Kettlebell, Wall Ball, and Box Jump Workout
If you want an intense total-body workout [12], you've found it. This workout involves some fierce moves that will not only make your heart race and your breath huff and puff, but your muscles will also be pushed to the max. Doesn't that sound awesome? This is designed as a 40-minute workout, but you can just complete four rounds instead of eight for a 20-minute workout.
Equipment needed: cardio machine (or a jump rope or your own body), a kettlebell, a soft medicine ball, and a sturdy box or bench