CrossFit cardio workouts are a game-changer for developing endurance, strength, and overall fitness. Whether a novice or an experienced athlete, these exercises test your endurance and keep your heart rate up. The best part? You don’t require fancy equipment or a gym membership to get started—many of these can be completed at home!
Why CrossFit Cardio Workouts Are Great for Endurance
Picture climbing a staircase. The initial steps are effortless, but by the end, your legs ache, and you’re panting. That’s endurance in action! CrossFit cardio workouts force your body to maintain effort over time, making daily activities less strenuous and enhancing athletic performance.
Now, let’s get into the 7 top CrossFit cardio exercises that will push your endurance to the next level.
Workout Summary Table
| Workout Name | Focus Area | Key Exercises |
|---|---|---|
| AMRAP (20 Min) | Stamina, Speed | Burpees, Air Squats, Jump Rope |
| Tabata Sprints | Speed, Explosive Power | 20s Sprint, 10s Rest (8 Rounds) |
| Row & Burpee Challenge | Full-Body Conditioning | 500m Row, 20 Burpees |
| “Cindy” WOD | Strength Endurance | Pull-Ups, Push-Ups, Air Squats |
| Jump Rope & Thrusters | Coordination & Power | Jump Rope, Dumbbell Thrusters |
| EMOM (12 Min) | Sustained Effort | Kettlebell Swings, Box Jumps, Push Presses |
| Murph Challenge | Mental & Cardiovascular Endurance | 1-Mile Run, Pull-Ups, Push-Ups, Squats |
1. AMRAP (As Many Rounds As Possible) – 20-Minute Burn
Focus: Endurance, speed, and muscle
Set a timer for 20 minutes and do the following as many times as you can:
10 Burpees
15 Air Squats
20 Jump Rope Skips
This exercise keeps you moving at high intensity, challenging your heart and muscles to sustain long effort. The quicker you move, the more rounds you will do!
2. Tabata Sprint Intervals – Explode Cardio
Focus: Speed and explosive endurance
Tabata is easy but merciless:
Sprint for 20 seconds
Rest for 10 seconds
Repeat for 8 rounds
It sounds simple, but trust us, your legs will be burning by round four! This exercise enhances your anaerobic endurance, allowing you to sustain greater speeds over longer periods of time.
3. The Rowing and Burpee Challenge
Focus: Full-body conditioning
If you happen to have access to a rowing machine, this one’s for you:
Row 500 meters
20 Burpees
Rest 60 seconds
Repeat 3-5 times
Rowing is working your entire body, whereas burpees make your heart explode. Together, these build endurance in a way like no other!
4. The “Cindy” WOD – Vintage CrossFit Cardio
Focus: Strength endurance
Cindy is one of CrossFit’s most iconic workouts, with cardio being married to bodyweight strength work:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Repeat for 20 minutes
It looks easy, but to keep it going for 20 minutes is where the challenge comes in terms of endurance.
“Endurance is not just the power to endure a hard thing, but to make it into glory.”
— William Barclay
5. Dumbbell Thrusters and Jump Rope – Home-Based Burn
Task: Coordination and power stamina
All you need is dumbbells and a jump rope:
50 Jump Rope Skips
15 Dumbbell Thrusters (overhead press + squat)
30 Jump Rope Skips
10 Dumbbell Thrusters
10 Jump Rope Skips
5 Dumbbell Thrusters
This routine combines cardio and strength so your heart rate is up and your muscles continue working.
6. EMOM (Every Minute on the Minute) – Stamina Developer
Focus: Long-term effort
Use a timer and do the following exercises at the beginning of each minute for 12 minutes:
Minute 1: 15 Kettlebell Swings
Minute 2: 10 Box Jumps
Minute 3: 12 Push Presses
Do 4 rounds. The objective is to complete each exercise rapidly so that you can recover before the next minute begins!
7. The Murph Challenge – Ultimate Endurance Test
Focus: Mental strength and cardiovascular stamina
This is one of the hardest CrossFit workouts, but it’s worth trying!
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 mile
For beginners, modify by reducing reps or breaking them into smaller sets. This full-body challenge pushes your endurance to the max!
Also Read: Best Shoulder Workouts At the Gym
Tips to Get the Most Out of CrossFit Cardio Workouts
Start Slow, Then Build Up – If you’re new to CrossFit cardio workouts, pace yourself. Over time, your endurance will improve.
Listen to Your Body – Fatigue is normal, but pain isn’t. Adjust workouts if needed.
Stay Consistent – Endurance takes time to develop, so keep at it.
Hydrate and Fuel Properly – Keep drinking water and eating well to keep up with your workouts.
Conclusion
CrossFit cardio training is one of the best activities to increase endurance, burn calories, and create strength. Whichever exercise you opt for in the form of sprints, jump rope stations, or the famous Murph Challenge, it will take you out of your comfort zone. Be consistent, challenge yourself, and reap the rewards that follow!
Are you ready to increase your endurance? Try one of these exercises today and see how far you can push yourself!
