While you might not think of CrossFit and cardio as being in the same sentence, they are connected.
CrossFit is an exercise program filled with intensity, but it makes use of both strength exercises and aerobic exercises.
Why does it make sense to incorporate cardio into your CrossFit?
You can, and should, get the complete package when you work out. While CrossFit will ensure you boost your strength training and endurance, you should also throw in cardio for cardiovascular health.
With that in mind, let’s look at some of the most effective CrossFit cardio workouts. We’ll start with one that is sure to get your blood pumping.
- The 15-Minute Dash
- 20-Minute EMOM Exercise
- 5K Row With Your Concept2
- Row And Push-Up Workout
- The 30-Second Assault Bike Ride
- The One-Minute Air-Bike Calorie Blaster
- Tips For Making Cardio Workouts More Effective
- Related Questions
The 15-Minute Dash
This is a fast-paced exercise that will help boost your power! Here’s how you do it.
Set your timer for 15 minutes because you’ll have to complete some exercises within that time. Done? Then do the following exercises.
1. 20 Wall Balls
A wall ball is an exercise you do with a medicine ball. Here’s how to do it:
2. 30 Burpees
Burpees should be quite explosive, which is why they’re a great example of a plyometric exercise.
3. 40 Box Jumps
It might seem overwhelming to do a 400-meter run after all the previous exercises but keep at it.
20-Minute EMOM Exercise
EMOM stands for Every Minute On The Minute.
It involves doing a set of exercises in one minute, then moving on to a second set.
Here’s one that you can try because it’s an excellent blend of strength training and cardio.
You’ll have to do the following exercises:
1. 7 plyometric tuck jumps
Tuck jumps are when you do a vertical jump into the air. You have to raise your knees so that they’re tucked into your chest as you explode into the air.
2. 10 pop push-ups
A pop push-up adds more power to a standard push-up. Here’s how to do it:
3. 14 dumbbell lunges
To do the perfect dumbbell lunge, you have to hold a dumbbell in each hand. Then slowly step forward and do a lunge with one leg.
5K Row With Your Concept2
Ever noticed how some CrossFitters use rowing in their exercise program?
This is because rowing can take your muscles to a new level of exercise while being excellent as a cardiovascular workout.
This is the exercise to try once you’re more comfortable doing a 1,000 meter row, as it’s not suitable for people just starting out with their Concept2 rowing machines.
Once you’re accustomed to it, you can try the 5K Row. Here’s how to do it.
Row And Push-Up Workout
This is another cardio rowing exercise.
For this one, you’ll combine rowing on your Concept2 with push-ups to add variety and intensity to your workout routine.
Here’s how to do it, bearing in mind that you should do the push-ups as soon as you’ve done the session of rowing.
The 30-Second Assault Bike Ride
Another important piece of equipment to use during your CrossFit training is your assault bike.
Otherwise known as a fan bike or air bike, the assault bike enables you to gain a full-body workout.
The 30-Second Assault Bike Ride is an exercise routine that you can try. Here’s how to do it:
- Ride for 30 seconds at full speed, then take a 30-second break.
- Repeat this for 10 sets
While it seems easy, you’ll soon find that it’s a taxing exercise!
The assault bike is useful for improving your aerobic capacity, which is your heart and lungs’ ability to send oxygen to your muscles.
In addition, the assault bike has also been said to boost mental endurance so you can get through painful workouts.
The One-Minute Air-Bike Calorie Blaster
An air bike gives you an excellent all-body workout because the faster you pedal and move your arms, the more resistance you create and this forces your body to work harder.
It takes cardio to the next level. Here’s an air bike exercise you can do: in just one minute!
This is pretty simple, but don’t underestimate it!
You have to use the air bike for one minute and then take a one-minute break, but there’s a catch – you have to push yourself as hard as you can in order to try to burn 450 calories in that one minute!
Tips For Making Cardio Workouts More Effective
- Choose exercises that make use of your legs, not just your arms. This increases your calorie burn and boosts muscles in your upper body.
- Add in some strength training. While you’re working up a calorie-burning storm, throw in some strength-training exercises to build your muscles.
- Find ways to make it more challenging. Once you get used to an exercise and it becomes too easy, make it more challenging so that you keep using your muscles.
If CrossFit is your meal of choice, then cardio is what can add some tastiness to it!
Combining cardio and CrossFit is an excellent way to build more muscle and endurance while improving your cardiovascular health.
In this article, we’ve featured some of the best CrossFit cardio workouts that combine a bit of cardio – they’re a must to try the next time you hit the gym!