While intense workouts can lead to positive physical adaptations, including improved fitness and body composition, when done too frequently or without a focus on form, they have the potential to lead to negative health outcomes including overtraining and injuries. These workouts will get you shredded in no time!

What you can expect from practically any intense workout is a serious case of post-workout delayed onset muscle soreness or DOMs. This type of soreness typically sets in a day or two after a tough workout and can remain for several days. While uncomfortable, the pain will pass without any long-term detrimental effects.

One thing’s for sure: Individuals who consistently stick with CrossFit workouts do, in fact, see significant improvements in measures of fitness. The good news is, if you want to take part in CrossFit, there’s no reason not to go for it (even if you don’t know what the above lingo means).

Workout 1 – Bodyweight:

This bodyweight workout is designed to give you just enough rest that you can keep up the intensity for all 20 mins.

Workout 1

How to:

  • As many rounds as possible in 20 minutes with 45-second rest in between rounds.
  • 15 Air Squats.
  • 10 Push ups.
  • 100m Sprint.

Related article: Burn Fat And Build Endurance With 8 Bodyweight Moves You Can Do Outside In The Sun

Workout 2 – Legs, Core and Arms:

These 3 movements will target your legs, core, shoulders and arms. Work up to a heavy set of 5 front squats and see if you can exceed it the following week. If you find the moves are becoming too easy then add weight.

Workout 2

How to:

  • Every 6 minutes, 5 rounds.
  • 5 Front squats, increasing weight each round.
  • 8 Dips.
  • 8 Pull-ups.

Related article: Build Bigger Pecs, Delts & Triceps With These 6 Unique Variations of a Push-Up

Workout 3 – Aerobic:

This aerobic workout will really push you to check your nutrition. Add more lean meats, veggies, fruits and good grains!

Workout 3

How to:

  • As fast as possible, 3 rounds, rest 1 minute between rounds.
  • 400m Run.
  • 40 Mountain Climbers on each side.
  • 200m Run.
  • 30 Air Squats.
  • 100m Run.
  • 20 V-Ups.
  • 50 Perfect push-ups.

Related article: Crush Your Core and Shock Your Body Into Growing a Well Defined Six-Pack

Workout 4 – Rowing:

This workout is designed to light up your core and get you breathing hard! Because you rest after each round, you can hit the moves hard.

Workout 4

How to:

  • As fast as possible, 4 rounds with a 2-3 minute rest between rounds.
  • 500m Row
  • 30-second heavy front-loaded carry.
  • 10 Kettlebell side bends on each side.

Related article: I Only Have A Backpack To Train With, Will This Build Muscle? Add Weight To The Bag And You’re All Set To Grow!

Workout 5 – Wall Ball:

This workout is a total body blaster that will leave you drenched and burning calories. This move skyrockets your heart rate and metabolism, yet the moves are simple.

Workout 5

How to:

  • 150 Wall balls at 20 lbs.
  • 150 Wall balls at 14 lbs for women.