You don’t need hours in the gym to build strength, boost endurance, and feel unstoppable. This 25-minute AMRAP (as many rounds as possible) is designed to challenge your entire body with a powerful mix of cardio, core, and strength work. Whether you’re short on time or just want to sweat with intention, this workout delivers. Lace up those sneakers, grab your kettlebell, and let’s get after it—you’re stronger than you think!Find all of our minimal equipment workouts here.

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Workout Description

At the start of the timer complete an 800 meter run. Next complete 100 jump ropes. Continue 40 sit-ups, then 40 Kettlebell Swings (25 lbs), 20 step-ups, 20 more sit-ups, 10 single-arm devils press (20 lbs) and finish off the sequence with 10 push-ups. Then repeat from the top with 800 meters again. You continue the order of the movements until the 25 minute timer goes off.

Equipment Needed

• Dumbbell
• Kettlebell
• Jump rope
• Plyometric box

Modification Options

Beginner: Reduce the run by 200 to 300 meters. It should be a distance you can complete without having to walk. Reduce the amount of jump ropes to 75. Trade out standard Kettlebell swings for Russian Kettlebell swings. Reduce the weight of the dumbbell for the single-arm devils press to 10 to 15 pounds. You should be able to maintain a steady pace with good form.

Advanced: Trade the 100 jump ropes for 80 Double unders. Increase the weight of the kettlebell to 36 lbs. Trade step-ups for box jumps. Increase the weight of the dumbbell in the devil press to 35 pounds.

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