For a quick and intense cardio workout that also works your arms and legs, grab a jump rope, a wall ball, and a pair of dumbbells. It’s one of those workouts that looks easy on paper, but because there’s no rest at all, it’s hard as hell!
Although it’s just three exercises, if you keep moving, you’ll be huffing and puffing after just a few minutes. But keep pushing through – you got this! Choose dumbbell and wall-ball weights that allow you to move through your reps without stopping, suggested Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit. I used an eight-pound wall ball and 15-pound dumbbells, and that was plenty heavy!
If you’re new to jumping rope, feel free to stick to single-unders. But if you’ve been jumping rope for a while, you can do double-unders instead – just do 30 instead of 50.
Related: This 30-Minute CrossFit Workout Targets Every Inch and Leaves You Drenched
15-Minute CrossFit AMRAP Workout
Equipment needed: wall ball (eight to 20 pounds), jump rope, and pair of medium-weight dumbbells (six to 25 pounds)
Directions: After a five-minute dynamic warmup, complete as many rounds as possible (AMRAP) of this four-move workout in 15 minutes. If you need more details on each exercise, see the instructions ahead. After the workout, be sure to do a cool-down, such as this six-move arm-stretching routine.
| 15-Minute CrossFit AMRAP Workout |
|---|
| 15 wall balls |
| 50 jump-rope skips (single-unders) |
| 15 dumbbell shoulder presses |
| 50 jump-rope skips (single-unders) |
