7 High-intensity Workouts

Hey there strong people!

I decided to change it up from recipe posting this week and add a workout post to give you some motivation and inspiration! These workouts can be done almost anywhere: a traditional gym, a Crossfit gym, your garage, or even at a park. I love creating workouts that are “fun” and that make time fly by!

I like to program my workouts where I am doing strength about 3x/week and more high-intensity focused workouts 2-3x/week. I usually take 1 or 2 rest days. If you must do strength and conditioning on the same day, do whatever your focus is during that phase first. For example, if you want to get stronger, do the strength component first and then conditioning. If your focus is to up your conditioning, focus on that before strength. Just know, one will suffer since it is a lot on your body.

Here are 7 high-intensity workouts to add to your routine!

1. 15 min. AMRAP

30 Sit-ups

20 Kettle-bell Swings

10 Burpees

2. 3 Rounds: 1 minute at each


Burpee Box-Jump


DB Snatches


3. Dirty 30: For time: 2 rounds

30 Goblet Squats

30 Lunges

30 Push-ups

30 KB Swings

30 Burpees

4. 12 min. AMRAP 3, 6, 9, 12….(Up by 3 until time is up.) of:

Pull-ups/TRX Row



5. For time:

100 Squats

80 Sit-ups

60 Burpees

40 Calorie Row/Bike/Ski Erg

20 Man-makers (DB Push-up + Renegade Row + Squat Clean + Press-google it!)

6. 7 min. AMRAP (Each will be a 7 minute AMRAP for a 21 minute workout.)

  • 20 Cal Row + 20 DB Thrusters (squat + press)
  • 20 DB Snatches + 20 Sit-ups
  • 20 KB Swings + 20 Burpees

7. 5 Rounds:

10 Box Jumps/Step-ups

10 Burpees

10 Toes 2 Bar/Knee Raises/V-ups

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