You only have 20 minutes so you don't have time to mess around! This workout gets right into it, and within the first few minutes, you'll feel your blood flowing and your breath heavy. Since you only need a pair of dumbbells, it's the perfect workout to do at home or the gym when you want to get in an intense workout that targets every part of your body and leaves you sore tomorrow.
This 20-minute CrossFit workout is an AMRAP, which means "as many rounds as possible." So set the timer for 20 minutes and don't stop until the time is up! Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, says AMRAP workouts are meant to push your pace, to be competitive with yourself, and to see how many rounds you can get. Complete this workout, write down how many rounds you get through in your fitness journal, and the next time you do it, see if you can get in more reps!
20-Minute Home CrossFit Workout
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.
Directions: After a five-minute dynamic warmup, complete the below AMRAP workout until 20 minutes are up, with no rest in between exercises. Aim to get at least eight rounds. 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.
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 five burpees.
Since you don't see them when you glance in the mirror, it's easy to forget about the back of your arms. But you need to work your triceps to tone that area. Running from your shoulder to your elbow, the main job of this muscle is to straighten your elbow, which is a really common motion, so you can actually work this area in many exercises. From controlling a dumbbell back to the starting position in a bicep curl to straightening your arms at the top of a push-up, focus on what the triceps are doing to squeeze the most out of your reps. Working this muscle doesn't mean you will lose fat on the back of your arms, but you will be building strength and muscle. For your toned triceps to pop, you need to lose weight all over, because you cannot spot-reduce fat by building muscle. We suggest a well-rounded workout plan with full-body strength training and cardio workouts. Here's a collection of 8 triceps exercises for you to rotate into your sweat sessions to start strengthening them; pick two to three of these exercises for each workout. It's a mix of body weight moves and dumbbell and band exercises, and one of our favorites even uses the cable pulley machine.
Content gathered & updated by the Bergen Review Media team.