Only got 30 minutes for your workout? Want to make gains quick? Check out our favourite 30 minute CrossFit Workouts to get you fitter faster!
So, you've only got 30 minutes to workout, well you've come to the right place. We have picked our top 30 minute CrossFit workouts for you to choose from. These workouts are a variety of EMOM workouts, AMRAP workouts and Chipper workouts. They also will not only work your aerobic capacity but also muscle endurance and power too.
30 minute workouts can help improve your overall fitness by combining aerobic fitness elements as well as strength and conditioning elements too. In addition to this 30 minute CrossFit workouts will not only give you a decent conditioning workout but will help you learn within that time.
Why 30 Mins For Your CrossFit Workout?
30 minutes is a long CrossFit workout, it gives you time to make mistakes in that workout and learn more about how your body works. Go out too hot and you burn out, so pacing is absolutely key in any 30 minute workout. Starting slower than you usually would helps you go faster and faster (if you do this in running its called negative splits, where each split/lap/distance is faster than the last). This strategy feels strange to start off with but makes complete sense if you want a really strong and fast finish.
10 minute workouts are the ones where you can really push and go fast where as 20 minute workouts you can start at a pace that you should be able to hold on to and not burn out. 30 minute workouts require a totally different strategy: start slow, build the pace, keep in control, regulate breathing and rest appropriately.
Challenging 30 Minute CrossFit Workouts
We have come up with our top 30 minute CrossFit workouts that will help you get fitter if you only have 30 minutes to spare.
30 Minute CrossFit Workout 1
This first CrossFit workout is a 30 minute EMOM, where you complete each set within the minute. This workout will really build your strength and power over a typically longer time period but also keep your aerobic system firing throughout. Not only that but this workout will work your grip so make sure you have lots of chalk!
30 Minute EMOM
On Minute 1: 6 Heavy Power Cleans (110kg for men, 90kg for women)
On Minute 2: 16 Cals on Airbike
On Minute 3: 24 Pull-Ups
If this weight is too heavy for you, choose a weight that is around 70% of your 1 rep max, the same with the calories and pull ups too.
30 Minute CrossFit Workout 2
This workout will be a mental battle more than anything else. 30 minutes is a long time for an AMRAP workout so keep pushing through the rounds and focus on your form and movements.
30 Minute AMRAP:
400m run
6 Handstand Push Ups
8 Overhead Squats (60kg Men, 40kg women)
12 Sit Ups
Write down your score in reps (4oo m run counts as 1 rep) and compare your score when you come back to do this in the future.
30 Minute CrossFit Workout 3
This workout is a chipper which means that you just complete the work as it comes. While for some people you may complete this in over 30 minutes, everyone should try and aim for under 30 minutes. The volume of reps may put some people off, but just keep going!
This is a great 30 minute CrossFit workout for beginners as the movements are simple enough for beginners to complete however take cation if you are not used to the volume.
80 BW Squats
70 Sit Ups
60 Reverse Lunges
50 Pull Ups (Jumping Pull Ups to Scale)
40 Push Ups
30 Wall Balls (12kg Men, 9kg Women)
20 Burpee Box Jump Overs
800 Metre Run
30 Minute CrossFit Workout 4
This next workout is an interval workout, so set your timer to run through 1 minute sets, setting off the alarm after each minute for 30 minutes. You have rest in this workout so you can really push yourself in the 4 rounds before. Make sure you keep your form throughout all the rounds.
This CrossFit workout uses 2 Dumbbells each per person with 22.5kg DBs for Men and 15kg DBs for Women.
Minute 1: Weighted Box Step Ups
Minute 2: Devils Press
Minute 3: Burpees over DBs
Minute 4: Row for Calories
Minute 5: Rest
Set your timer for 30 minutes and push push push!
30 Minute CrossFit Workout 5 - Tabata Challenge
Tabata training is an intense and effective way to boost both aerobic and anaerobic fitness. In this 30-minute CrossFit Tabata workout, you'll cycle through high-intensity intervals and short rest periods.
Perform each exercise for 20 seconds at maximum effort, followed by 10 seconds of rest. Complete 8 rounds of each exercise before moving on to the next.
Thrusters (40kg for men, 25kg for women)
Box Jumps (24" for men, 20" for women)
Toes-to-Bar
Kettlebell Swings (24kg for men, 16kg for women)
Double-Unders (or Single Unders)
30 Minute CrossFit Workout 6 - Pyramid Power
This workout introduces a pyramid-style structure, progressively increasing and decreasing the intensity of each exercise. It's designed to push your limits while maintaining a manageable pace.
Perform each exercise for the specified number of repetitions, then work your way back down the pyramid. Aim to complete the circuit as fast as possible with good form.
20 Double-Unders (or 40 Single Unders)
18 Air Squats
16 Push-Ups
14 Kettlebell Swings (20kg for men, 12kg for women)
12 Box Jumps (24" for men, 20" for women)
10 Burpees
8 Toes-to-Bar
6 Power Cleans (60kg for men, 40kg for women)
Enjoy these workouts and check out the Q&A section below to learn more about 30 minute CrossFit workouts for Beginners and how many calories you burn in a 30 minute CrossFit workout.
The CrossFit stimulus—constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy, functional, independent life and provides a hedge against chronic disease and incapacity.
CrossFit is a great way to not only keep fit but improve overall health markers and help you perform functional tasks and prepare you for every day life.
30 minute CrossFit workouts will help you build your longer aerobic fitness as well as your muscle endurance. Calling on the various different energy systems can improve how you recovery from every different workout. To improve your CrossFit performance, make sure you follow an effective CrossFit program to help you reach your goals.
How many calories do you burn in a 30 minute CrossFit workout?
Many CrossFit workouts only last around 10-15 minutes so when asked to do a 30 minute workout CrossFitters want to know the impact it has on their calories burnt throughout the day.
A 30 minute CrossFit workout may burn anywhere between 400-700 Calories depending on the exercises in the workout and your relative intensity (not to mention your current weight and the weights you use in the workout).
For example, running will burn more calories than say Sit ups but squatting with a heavier weight will burn more calories than a lighter weight (providing the same amount of reps are completed).
You can also use fitness trackers or smart watches to measure your calories burned in a 30 minute CrossFit workout as these may be more accurate by measuring your movement and heart rate.
Your heart rate will dramatically effect how many calories you burn and the more time your heart rate is elevated the more calories you burn.
Should beginners do 30 Minute CrossFit Workouts?
Absolutely, Yes! However, beginners need to take into account a few things before diving straight into a 30 minute CrossFit workout like these.
Make sure you can compete all of the exercises with correct form (even under fatigue) and if you can't complete them, make sure you scale these movements
Make sure that your body is used to the volume of reps within the workout as some beginners will experience severe DOMS if not
Is your body conditioned to CrossFit workouts and the amount of work involved, if not then you may need to scale or reduce the reps/time down to help you.
However if you feel like you can complete the work in the amount of time and with the right scaling then you beginners can do 30 minute CrossFit workouts.
Are 30 minute CrossFit workouts effective?
There are a few things that make CrossFit workouts effective. Firstly, you need to define your goals and what you mean when you want an effective workout. Mainly people define a good workout as one that burns fat or makes you sweat.
30 minute CrossFit workouts can burn a lot of calories for a relatively short time frame compared to a long slow run for example. But then at the same time 30 minute workouts can increase your strength and muscular endurance too.
Have you got a favourite 30 minute CrossFit workout that you want to share or have you completed those above? Share your results in the comments below!
Don't forget the Crossfit Open is just around the corner, read these top tips on how to prepare for the CrossFit Open.
