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60-Minute CrossFit Home Workout

This 60-Minute CrossFit Home Workout Is Guaranteed to Make You Strong and Sweaty!

Jun 1 2020

If you're itching to do a longer workout to up your fitness game or because it's the weekend and you finally have some free time, here's a 60-minute CrossFit home workout you can bust through. What's great about this workout is that it includes eight different basic CrossFit moves, but you do them in a random order (chosen by a random generator), keeping your mind and your muscles guessing. Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, chose eight basic bodyweight and dumbbell moves like plank holds and chest presses you can do with minimal equipment.

This is an EMOM workout (every minute on the minute), but since it's 60 minutes, Jenny simplified the structure of the workout by having us repeat each exercise for two minutes (so it's 30 rounds). I did this workout over Zoom with about 60 other members of my box, and by the 30-minute mark, I wanted to shut my laptop and call it a day. But seeing everyone struggling through deadlifts, lunges, and seemingly endless burpees, I felt inspired to push even harder! It also reminded me how much I miss my gym and made me fall in love with CrossFit all over again.

If you can't get to your gym or you love home workouts, give this 60-minute HIIT workout a try. You'll be sweaty, but knowing you're getting stronger will make you feel so good! As Jenny says before every workout, "Get after it!"

The 60-Minute CrossFit Home Workout

Equipment needed: One or two pair of dumbbells; choose a weight you'll be able to work with throughout the workout (I used 15-pound and 25-pound dumbbells).

Directions: Before the workout, complete a five-minute dynamic warmup. This is a 60-minute workout, but do whatever you have time for, whether it's 20, 30, or 40 minutes. There will be eight different exercises in this workout, and they should be completed in the specific (yet random) order listed in the chart ahead. Repeat each movement twice (so for two minutes) before moving on to the next exercise. For each minute, complete as many proper reps as you can in 40 seconds, followed by a 20-second rest. Rep suggestions are listed below; beginners can do fewer reps, and more advanced athletes can go for higher reps.

After the workout, make time for this 10-minute stretching routine. Read on for a rundown of the exercises you'll be doing and directions on how to do each exercise.

  • Exercise 1: Dumbbell forward lunge: five to eight reps per side
  • Exercise 2: Dumbbell deadlift: eight to 12 reps
  • Exercise 3: Single-arm dumbbell overhead shoulder press: five to eight reps per side
  • Exercise 4: Dumbbell chest press (on floor or bench): 10 to 15 reps
  • Exercise 5: Burpee: eight to 12 reps
  • Exercise 6: Air squat: 15 to 25 reps
  • Exercise 7: Plank hold: 30 to 40 seconds
  • Exercise 8: V-up: 10 to 20 reps

To be clear on how this workout is carried out, for minutes one and two, I did 12 dumbbell deadlifts. During the third and fourth minutes, I did 12 dumbbell chest presses on the floor, and during the fifth and sixth minutes, I did 12 single-arm dumbbell overhead shoulder presses. And yes, move six (air squat) never happens in this workout, but there are plenty of deadlifts, lunges, and burpees to make up for it!

Image Source: Getty / Erik Isakson

Dumbbell Forward Lunge

  • Stand tall with your feet hips-width distance apart, holding a dumbbell in each hand at your sides.
  • Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep your front knee directly above your ankle, and lower your left knee to just gently tap the floor.
  • Keep the weight in your heels as you push back to the starting position, completing one rep.
  • Repeat stepping with the left foot this time, completing a second rep.
  • Complete five to eight reps per side.
Image Source: POPSUGAR Photography / Kathryna Hancock

Dumbbell Deadlift

  • Stand with your feet hip-distance apart.
  • Hold a dumbbell in each hand by your sides with straight arms.
  • Push your butt back as you bend your knees, squatting down just enough to tap the front end of the dumbbell to the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
  • Straighten your legs to stand up.
  • This completes one rep.
  • Complete eight to 12 reps.
Image Source: POPSUGAR Photography

Single-Arm Dumbbell Overhead Shoulder Press

  • Hold a dumbbell in each hand just above your shoulders, palms facing in.
  • Straighten your right arm above you.
  • Bend your elbow, coming back to the starting position to complete one rep.
  • Complete five to eight reps on each side.
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Dumbbell Floor Chest Press

  • Grab a set of dumbbells, and sit on the floor.
  • Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
  • Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
  • Inhale and lower the dumbbells to the sides of your chest with control.
  • This counts as one rep.
  • Complete 10 to 15 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett

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Burpee

  • From standing, lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back, simultaneously bending your elbows behind you, touching your chest to the floor.
  • As you jump your feet forward to your hands, straighten your arms and come back into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
  • Do eight to 12 burpees.
Image Source: POPSUGAR Photography / Kathryna Hancock

Air Squat

  • Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
  • Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend your elbows, keeping weight back in your heels.
  • Rise back up, straightening your legs completely, squeezing your glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.
  • Complete 15 to 25 reps.
Image Source: POPSUGAR Photography / Kyle Hartman

Plank Hold

  • Balance on your hands and toes with your body in one straight line, hands underneath your shoulders and feet hips-width distance apart.
  • To make this move even more challenging, elevate your feet onto a step, bench, block, or ball.
  • Hold for 30 to 40 seconds with correct form.
Image Source: POPSUGAR Photography

V-Up

  • Lie on your back with your legs and arms extended above the floor.
  • Lift your upper back off the floor, reaching your hands toward your feet with straight legs.
  • This completes one rep.
  • Do 10 to 20 v-ups.
Image Source: POPSUGAR Studios

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