If you’re like most people, you might have an opinion about the fitness sensation that is CrossFit. Maybe you love it. Maybe you loathe it. Whatever the case may be for you, it’s hard to deny the results people are seeing thanks to all those challenging moves.

The good news is you don’t have to throw yourself 100% into CrossFit to apply some of the concepts to your own workout, streamlining its effectiveness. The following are some particularly powerful moves that you can totally use for amazing results. Which ones have your attention?

1. Jump Rope Double Under

Jumping rope is the kind of fitness move that seems simple, but it can really pay off big time when done consistently. Even when you jump rope at a moderate pace, you’re still tearing through calories at a rate of 10-16 of them per minute. If you can swing three 10-minute rounds, you’ve just mowed through an astonishing 480 calories in just 30 minutes!

Add the deceptively simple-looking double under move to your rope routine, and you add even more benefit to the mix. It’s not just about jumping high enough to pass the rope underneath your feet twice instead of once before you land. When mastered, it’s a move that really gets your heart pumping, gets your shoulders ripped, and totally torches your core. In other words, it should be on any fitness buff’s list.


2. Medicine Ball Wall Throw

It’s hard not to also think of weighted medicine balls when you think of CrossFit for obvious reasons. The program does an excellent job of reviving interest in this old-school classic and showing fitness enthusiasts everywhere exactly what it can do. The medicine ball wall throw, in particular, is a move that activates multiple joints. It also combines the power of a push press with the conditioning benefit of a squat to the tune of some serious results.

To execute the move yourself, hold your medicine ball in a front-squat position. Your elbows should be in front of your body. Once your squat bottoms out, explosively drive the ball upward and launch it toward a target on a wall. It sounds simple, but we promise you’ll be feeling the burn.


3. Classic Burpees

If you personally have a love-hate relationship with the classic burpee, congratulations—you’re human! Most people absolutely adore the results they achieve with this effective move. They’re not so keen on the actual act of doing them.

Burpees are a CrossFit staple because they’re honestly one of the most effective strengthening and conditioning moves you can do. Every single one thoroughly challenges your chest, arms, glutes, hamstrings, core, and quads. It also shreds some serious fat, so, no matter what your fitness goals happen to be, burpees can help you reach them. Start by adding 8-10 of them to your routine in between weight sets, and you’ll be seeing what a difference they make in no time flat.

4. Barbell Thrusters

Another CrossFit classic, the barbell thruster is a must-know moves because they’re a shining example of everything a compound exercise that activates multiple joints should be. This being the case, they’re an excellent way to seriously condition your core, glutes, quads, and hamstrings. They do a real number on your upper body, as well, by working your upper back, shoulders, triceps, and biceps. In fact, if you add only one move from this entire list to your routine, make it this one!

Barbell thrusters are basically front squats that transition into overhead presses. Start with your feet positioned as they would be to do a regular squat. Then press the barbell into a front rack position with your elbows up. Keep those elbows high as you dip into your squat and take care to drive your heels into the floor so you can really explode upward. This move is best added to your routine early on when you’re still nice and fresh. Eventually, you can tackle it later in your workout for use as a conditioning exercise.

Any or all of these moves make great picks to add to literally any program to kick the challenge factor up a notch. Give them a try today!