If you’re short on time but ready to sweat, this 20-minute AMRAP (As Many Rounds As Possible) is just what you need. You’ll cycle through burpees, farmer’s carries, candlesticks, and weighted lunges—challenging your endurance, core control, and functional strength from start to finish. Grab a pair of dumbbells (or something heavy!), set your timer for 20 minutes, and see how many rounds you can push through. Let’s get after it! Find all of our minimal equipment workouts here.

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Workout Description

Set a timer for 20 minutes. At the start of the timer complete 10 burpees. Then grab your dumbbells and complete a 50 ft. farmer’s carry (25 pound dumbbell in each hand). Next move on to your 10 candlesticks. Finish that round with 12 weighted lunges (25 pound dumbbell in each hand). Continue to repeat the sequence until the 20 minute timer has gone off.

Equipment Needed

• Dumbbells or
• Kettlebell

Modification Options

Beginner: Reduce the weight of the dumbbell for the farmer’s carry. It should be a weight that allows you to complete the farmer’s carry distance with good form and setting the weight down no more than one time within the 50 meter carry. Reduce the weight of the dumbbell for the lunges. If you struggle with maintaining your balance you can eliminate the weight all together. Substitute candlesticks for sit-ups.

Advanced: Increase the weight of the dumbbell for the farmer’s carry to 35 pounds. Increase the weight of the dumbbell for the lunges to 35 pounds.

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