Are you ready to crush your fitness and nutrition goals this week? This 15-Minute Full-Body Burn workout featuring dumbbell thrusters, jump ropes, and planks is designed to get your heart pumping, build strength, and fire up your core—all in just 15 minutes! One of the best ways to stay consistent with your nutrition is to pair it with a workout plan you can stick to. When you’ve got a quick, effective workout scheduled, you’re more likely to stay motivated and make mindful food choices throughout the day. This EMOM (Every Minute on the Minute) workout is the perfect way to build momentum and reinforce the connection between moving well and eating well. Let’s dive in! Find all of our minimal equipment workouts here.

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Workout Description

Prior to the workout set up your three “stations”. Set a timer for 15 minutes. Minute 1 complete 12 DB thrusters with a 20 lb dumbbell in each hand. Rest the remainder of the minute. Minute 2 complete 45 single skip jump ropes. Rest the remainder of minute 2. Minute 3 complete a 45 second plank. Rest the remainder of minute 3. Continue through this sequence until the 15 minute timer goes off.

Equipment Needed

• Dumbbells
• Jump rope
• Mat if desired for the plank

Modification Options

Beginner: Reduce dumbbell thruster repetition to 10 reps and/or reduce the weight to 10 to 15 lbs. If you’re unable to complete 45 single skip jump ropes in 45 seconds, reduce repetitions to whatever amount you can complete in 45 seconds. Sub jump ropes for Toe Taps if needed.

Advanced: Increase dumbbell thruster weight to 35lbs. Increase DB thruster repetitions to 15. Swap single skips for double unders.

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