You've probably heard about the CrossFit style of training. The workouts are different every day and can incorporate anything from kettlebell swings and medicine ball throws to rope climbs and box jumps. A study published in the Journal of Undergraduate Kinesiology Research tested its effect on 21 moderately fit college students.
Subjects trained in a CrossFit style a total of 14 times over 4 weeks with each session lasting between 30 and 40 minutes. After the month-long period, subjects completed an agility test 17 seconds faster, shaved 31 seconds off their 1-mile run time, increased their squat by 24 pounds and upped their best bench by 8 pounds. Trying a CrossFit workout for a couple weeks might really change up a stale routine. For another option, read today's Daily Fitness Blog.