Get ready to sweat, sprint, and push your limits in this fast-paced interval workout. With just 3 minutes on the clock for each round, you’ll move through a 200-meter run and 10 dumbbell hang squat cleans before diving into as many burpees as possible in the remaining time. You’ll repeat this challenge for 5 rounds (with three minutes of rest in between each round), giving it your all each time. This style of workout keeps your intensity high, your body guessing, and your mind engaged. Grab your dumbbells, lace up those running shoes, and let’s go! Find all of our minimal equipment workouts here.

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Workout Description

Set a timer for 3 minutes. At the start of the clock run 200 meters. Then grab your dumbbells and complete 10 Dumbbell Hang Squat cleans (25 lbs). With whatever time you have left complete as many burpees as you can. You’ll rest for the next 3 minutes and then repeat the same sequence again for a total of 5 rounds.

Equipment Needed

• Dumbbells

Modification Options

Beginner: Reduce the run to 150 meters or less. You should have about 1 minute and 30 seconds to 2 minutes remaining when you come back from the run to do the remaining work. Reduce the weight of the dumbbell to 10 to 15 pounds. A weight that allows you to complete all 10 DB Hang squat cleans without putting the weight down with good form.

Advanced: Increase the weight of the dumbbell to 35 pounds. Substitute Burpees for pull ups.

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