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
| Time | Exercises |
|---|---|
| Minutes 1-10 | 2-4-3-7-4 |
| Minutes 11-20 | 7-2-3-8-5 |
| Minutes 21-30 | 2-5-8-4-2 |
| Minutes 31-40 | 1-8-1-4-7 |
| Minutes 41-50 | 3-8-7-5-8 |
| Minutes 51-60 | 5-1-5-1-5 |
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!