CrossFit is all about high-intensity WODs (workout of the day), so here’s a quick and intense one you can do at home or the gym that’s only eight minutes long. It may seem short and basic, but holy booty burn! Eight minutes will seem so long for your butt and thighs, plus your heart rate will be soaring, and your sweat dripping! If you think you’re sore now, just wait until tomorrow (you’re welcome!).
The Workout: Complete this three-move circuit as many times as you can for eight minutes, with no resting between exercises if possible. Aim for three to four rounds.
Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit suggests backward lunges instead of forward lunges “for a slightly different stimulus,” since it requires more coordination, and can be less taxing on the knee. I like to up the intensity of this workout by holding 15-pound dumbbells for the lunges and step-ups, which CrossFit coach and competitor Dani Horan says will also work your grip. Then I drop the weights and really bust through the 30 squats. But you can hold lighter dumbbells for all three moves, or use no dumbbells at all — it’s up to you. But no matter what, push yourself hard, embrace the burn, and remember, it’ll all be over in eight minutes!