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This 30-Minute CrossFit Workout Targets Every Inch and Leaves You Drenched

30-Minute CrossFit EMOM Workout

This 30-Minute CrossFit Workout Targets Every Inch and Leaves You Drenched

30-Minute CrossFit EMOM Workout
Image Source: Getty / Mireya Acierto

Feel your heart rate soaring while strengthening your upper body, core, and lower body in just 30 minutes. Your muscles will feel worked, and you'll feel so energized by the end.

Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, said to use the same size dumbbell for both the shoulder presses and the squats, and to challenge yourself with a heavier weight; this shouldn't feel easy where you whip through the reps in 15 seconds. It's OK if you can't do all the reps unbroken if that means going with heavier-sized dumbbells. If you want to get stronger, you'll need to push beyond your comfort zone!

I've been practicing my handstand holds so I love workouts that incorporate exercises that help me get better at them. I also love workouts that I can do on my own in case I can't make it to the gym. This one moves quickly and the exercises are so varied that it's fun and doesn't feel too strenuous on one part of my body.

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30-Minute CrossFit EMOM Workout

Equipment needed: Pair of medium-weight dumbbells (six to 20 pounds).

Directions: After a five-minute dynamic warmup, complete six rounds of this five-minute workout. The rest you get is whatever time you have at the end of each minute. If you need more details on each exercise, see the instructions ahead.

After the workout, be sure to do a cooldown such as these leg stretches, or grab a foam roller for your legs and butt.


Minute Exercise
1 40 seconds jump rope
2 12 dumbbell shoulder presses
3 8 burpees
4 12 dumbbell squats
5 30-second handstand or plank hold

Jump Rope

Jump Rope
Image Source: Getty / alvarez
  • Grab a regular or heavyweight jump rope and jump for forty seconds.
1 / 5

Overhead Shoulder Press

Overhead Shoulder Press
Image Source: POPSUGAR Photography
  • Hold a dumbbell in each hand just above the shoulders, palms facing in. If you have two sets of dumbbells, choose the heavier pair for this move.
  • Straighten your arms above you.
  • Bend your elbows coming back to the starting position to complete one shoulder press.
  • Do a total of three shoulder presses, then on the last one, hold the dumbbells overhead and walk 25 feet.
  • Do three more shoulder presses. Turn around and walk back 25 feet.
  • This counts as one rep. Complete 12.
2 / 5

Burpees

Image Source: POPSUGAR Photography
  • 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 and then straightening back to a plank.
  • 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.
  • Do eight burpees.
3 / 5

Dumbbell Squat

Dumbbell Squat
Image Source: POPSUGAR Photography
  • Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
  • Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
  • Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
  • Do 12 reps.
4 / 5

Handstand Against the Wall

Handstand Against the Wall
Image Source: POPSUGAR Photography / Louisa Larson
  • If you're able to kick up into a handstand against the wall, hold it for thirty seconds.
  • If you can't quite kick up, step your feet onto the wall and do an L-stand or rest your feet on a box or bench.
  • If that's too difficult, hold plank position for thirty seconds.
5 / 5
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