Can you only spare 15 minutes at lunch to exercise? Hit every muscle in your body with these CrossFit workouts, designed by Paul Walton, a CrossFit trainer.

IN THE GYM (This is a modified version of benchmark CrossFit workout “Cindy”)
– 5 chin-ups
– 10 push-ups
– 15 squats

  • Beginner = 5 rounds in 15min
  • Intermediate = 10 rounds in 15min
  • Advanced = 15 rounds in 15min

800m run, 75 squats, 50 push-ups, 
25 sit-ups, 400m run, 25 sit-ups, 
 50 push-ups, 75 squats,  800m run.

“Both workouts incorporate nearly every muscle group, which will increase energy output,” says Walton. “By changing movements regularly, the structure of the workouts allows you to maintain intensity without fatiguing too early, so you maximise your training time.”