Athletes from CrossFit Games demonstrate a nine-move routine that targets all body muscles and increases stamina and strength.

 

Harry Lightfoot, a CrossFit competitor and the UK's Fittest Man, provides Tom's Guide with an exclusive 30-minute full-body conditioning routine.

Nine motions make up the high-intensity, full-body EMOM (Every Minute on the Minute) workout. It targets all of the major muscle groups and combines cardio, strength, and endurance training to help you build and strengthen your body while working out.

You'll need access to your neighborhood gym or some of the greatest home exercise equipment. Here it is: the full-body beasting that has us completely enthralled. Prepare to send it.

Both novice and expert athletes may complete the 30-minute program, however you may want to scale certain exercises by lowering the calorie or repetition target. Men's and women's RX numbers for this program are provided below, per Lightfoot's writing; however, feel free to modify them to your own level of fitness to assure completion.

If you only have one calorie machine, stick with it throughout the workout. Lunges, push-ups and burpees can be performed using your body weight, but you’ll need a step or box for the jump-overs, a medicine ball for wall balls and a pull-up bar.

Would you like to train like the UK's Fittest Man? You can now. This is the method.

30-minute EMOM, three times through
20/15 calorie row in minute one; 20 lunges in minute two
15 push-ups in minute three.
Minute 4: 20/15 calorie ski erg
Minute 5: 20 wall balls
Minute 6: 15 burpee to target
Minute 7: 20/15 C2 bike
Minute 8: 15 box jump-overs
Minute 9: 15 pull-ups
Minute 10: Rest