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30-Minute CrossFit HIIT Workout

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

Sep 21 2019

This CrossFit workout is designed to maximise your time and get your heart pumping for 30 minutes using high-intensity intervals and basic CrossFit exercises that target your entire body to help you get stronger. By the end, you'll feel accomplished and energized!

CrossFit coach Jade Jenny said to go all out for those 40 seconds and use the 20 seconds to rest and prepare for the next move. Most CrossFit WODs are under 12 minutes, so Jade said this longer workout "will help build your endurance."

This is an intermediate workout, so if you're a beginner, you can modify it by doing 30 seconds of each exercise followed by a 30-second rest, and use super lightweight dumbbells (or none at all). With time, you'll build your endurance to be able to do the full 40 seconds or maybe even push it to 45.

I love this workout so much because all six of these are common exercises I do in many CrossFit workouts, which have been helping me get stronger. It's always in my back pocket when I can't get to a class; I know I can always do it at home to keep up my strength and to feel pumped for the rest of the day. (PS: I use my sturdy coffee table for a box and hung a set of gymnastics rings from the pull-up bar in my doorway).

30-Minute CrossFit HIIT Workout

Equipment needed: pair of medium-weight dumbbells (Choose a weight that allows you to do the entire 40 seconds without stopping. Here's how to choose the right weight. For reference, I used 15-pound dumbbells), a box, and a set of rings or a TRX

Directions: Complete five rounds of the below six-minute EMOM (every minute on the minute) workout, for a total of 30 minutes, with no rest in between rounds, other than the 20 seconds at the end of the Abmat sit-ups. Keep reading to learn directions for each move.

Image Source: Getty / franckreporter

Burpees

  • 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 as many burpees as you can for 40 seconds, followed by a 20-second rest.
Image Source: POPSUGAR Photography

Shoulder Press

  • Hold a dumbbell in each hand just above the shoulders, palms facing in.
  • Press the dumbbells above the head, straightening the arms. If you need to, you can use the power of your legs to get the dumbbells up by quickly bending your knees and straighten the legs at the same time as you straighten the arms.
  • Bend the elbows coming back to the starting position to complete one rep.
  • Do as many shoulder presses as you can for 40 seconds, followed by a 20-second rest.
Image Source: POPSUGAR Photography

Box Jumps

  • Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box that's six to 24 (or more!) inches tall.
  • Bend your knees and swing your arms back.
  • Jump onto the top of the box with both feet, swinging your arms forward to give you a little momentum.
  • Step one foot at a time back to the floor, or jump down softly with both feet.
  • This counts as one rep.
  • Do as many box jumps as you can for 40 seconds, followed by a 20-second rest.
Image Source: Getty / EmirMemedovski
Product Credit: Outdoor Voices sports bra, H&M pants, APL sneakers

TRX or Ring Rows

  • Stand with your feet hip-distance apart, holding a TRX handle or ring in each hand, palms facing each other.
  • Walk your feet forward until your body is at a 45-degree angle to the floor, arms fully extended, and your body in one straight line. To make this harder, walk your feet further forward so your shoulders are even closer to the ground. The advanced version of this would be to have the body almost parallel to the floor.
  • Holding the core stable and the legs straight with either your feet or heels planted on the floor, bend your elbows behind you, keeping them close to the body, and pull the chest toward the hands.
  • Straighten the arms to lower the torso, completing one rep.
  • Keep going for 40 seconds, followed by a 20-second rest.
Image Source: POPSUGAR Photography

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Dumbbell Box Step-Ups

  • Find a sturdy bench, coffee table, wooden box, or kid's chair that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.
  • Hold a dumbbell in each hand by your side.
  • Step your right foot onto the box, then your left, so both feet are on top of the box.
  • Softly step the right foot back to the ground, then the left.
  • This counts as one rep.
  • Keep alternating step-ups for 40 seconds, followed by a 20-second rest.
Image Source: Getty / franckreporter

AbMat Sit-Ups (Diamond Sit-Up)

  • Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend your arms overhead. If you have an AbMat, place it under your lower back for support.
  • Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
  • Slowly lower back to the starting position.
  • This counts as one rep.
  • Do as many reps as you can in 40 seconds, followed by a 20-second rest.
Image Source: POPSUGAR Studios

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