7 Fast Full Body Cross Workouts You Can Do at the Gym

Cross fitness workouts at the gym are an energizing and efficient way to build strength, endurance, and flexibility, all in one go. These high-intensity sessions combine elements like weightlifting, cardio, and functional training, keeping your body guessing and your workouts exciting. Perfect for anyone looking to shake things up, cross fitness challenges you to push your limits and see results, all while having fun with your gym buddies!

12 Minute Amrap

The 12 Minute AMRAP (As Many Rounds As Possible) is a popular workout format that packs a punch in a short amount of time. In the image, you can see a group of people fully engaged in their workout, showcasing the energy and camaraderie that comes with this style of training.

With a timer counting down, participants are focused on completing as many rounds as they can within the 12 minutes. This format encourages everyone to push their limits and stay motivated. The variety of exercises often includes bodyweight movements, kettlebell swings, and box jumps, making it a well-rounded workout.

The atmosphere in the gym is vibrant, with individuals supporting each other and sharing tips. This community aspect makes AMRAP workouts not just about fitness, but also about building connections. Whether you are a beginner or an experienced athlete, the 12 Minute AMRAP can be adjusted to fit your fitness level, making it accessible and fun for everyone.

21 15 9 For Time

The 21-15-9 workout is a popular format in cross fitness. It challenges your strength and endurance while keeping things exciting. The numbers represent the repetitions of each exercise. You start with 21 reps, then move to 15, and finally finish with 9. It’s a race against the clock, making it a fun way to push your limits.

In the image, you can see a group of people fully engaged in their workout. They are using various equipment, like kettlebells and battle ropes, which are common in this type of training. The large timer in the background adds to the competitive vibe, showing how much time has passed. Everyone seems focused and determined, which is key in achieving your fitness goals.

This workout style is great for building muscle and burning fat. It keeps your heart rate up and helps improve overall fitness. Whether you’re a beginner or more advanced, you can adjust the weights and exercises to fit your level. Just remember to keep good form to avoid injury!

15 Minute Emom

The 15 Minute EMOM (Every Minute on the Minute) workout is a fantastic way to boost your fitness in a short amount of time. In the image, you can see a lively gym environment filled with people engaged in a high-energy workout. Everyone seems focused and motivated, making it a great atmosphere for fitness.

In an EMOM workout, participants perform a specific exercise at the start of every minute. Once they complete the exercise, they rest for the remainder of the minute. This format keeps the heart rate up and helps build strength and endurance.

For a 15-minute EMOM, you might choose exercises like kettlebell swings, burpees, or push-ups. The key is to pick movements that challenge you but are manageable within that minute. This way, you can maintain good form and push yourself without burning out.

As you can see in the image, the group dynamic can be very motivating. Working out alongside others can encourage you to push harder and stay committed. So grab a friend, or join a class, and give the 15 Minute EMOM a try!

“Cindy” (Classic) 20 Minute Amrap

The ‘Cindy’ workout is a classic in the CrossFit community, designed to push your limits in just 20 minutes. This workout is an AMRAP, which stands for ‘As Many Rounds As Possible.’ You’ll be doing a combination of bodyweight exercises that challenge your strength and endurance.

In the image, you can see a group of enthusiastic individuals engaged in their workout. They are focused and motivated, showcasing the supportive environment that a gym can provide. The bright space, with its modern equipment and clear timer, sets the stage for an intense session.

The workout consists of pull-ups, push-ups, and air squats. Each movement targets different muscle groups, ensuring a full-body workout. The goal is to complete as many rounds as you can within the 20-minute time frame, making it a great way to measure your progress over time.

With a mix of cardio and strength training, ‘Cindy’ is perfect for anyone looking to improve their fitness. Whether you’re a beginner or a seasoned athlete, this workout can be scaled to fit your level. Grab your friends, hit the gym, and see how many rounds you can complete!

5 Rounds For Time

In the image, we see a vibrant gym scene filled with energy. A group of individuals is engaged in a workout routine, all focused on completing their exercises. The large display above them reads ‘5 Rounds For Time,’ which sets the tone for a high-intensity session. This format challenges participants to complete five rounds of specific exercises as quickly as possible.

The atmosphere is motivating, with everyone pushing their limits. You can spot kettlebells and resistance bands scattered around, indicating a mix of strength and conditioning exercises. This setup encourages teamwork and camaraderie, making the workout not just about individual performance but also about supporting each other.

In a ‘5 Rounds For Time’ workout, participants typically choose a series of exercises, like burpees, kettlebell swings, or jump squats. The goal is to finish all five rounds as fast as possible while maintaining good form. This format is great for building endurance and strength, making it a popular choice in cross fitness workouts.

10 Minute Burner (Fat Loss)

In the world of cross fitness, a 10-minute burner is a quick yet intense workout that gets your heart racing and helps shed those extra pounds. The image shows a lively gym scene where participants are fully engaged in their workout. Everyone is pushing themselves, showcasing the energy and motivation that comes with group training.

With kettlebells and jump ropes in hand, these individuals are performing dynamic movements that target multiple muscle groups. This kind of workout is not just about lifting weights; it’s about incorporating cardio and strength training to maximize fat loss in a short time.

Each participant is focused, and you can see the determination on their faces. The supportive atmosphere of the gym encourages everyone to give their best. This is what makes cross fitness so appealing—it’s not just a workout; it’s a community experience.

Whether you’re a beginner or a seasoned athlete, a 10-minute burner can fit into any schedule. It’s perfect for those days when you’re short on time but still want to make progress towards your fitness goals. So grab a kettlebell or a jump rope and join in on the fun!

Strength + Metcon Combo

The gym scene is buzzing with energy as individuals engage in a strength and metabolic conditioning (metcon) workout. This combination is a fantastic way to build muscle while boosting endurance. In the image, you can see people lifting weights, performing dynamic movements, and pushing their limits.

Strength training focuses on building muscle and improving overall strength. Meanwhile, metcon workouts are designed to elevate your heart rate and enhance cardiovascular fitness. Together, they create a balanced workout that can lead to impressive results.

In this gym, participants are using various equipment like kettlebells and medicine balls. The atmosphere is motivating, with everyone working hard and supporting each other. This kind of environment makes it easier to stay committed and push through tough sessions.

Whether you’re a beginner or more experienced, combining strength and metcon can be tailored to fit your fitness level. It’s all about finding the right balance that keeps you engaged and challenged. So, grab some weights and join in on the fun!