If you’re short on time but still want a workout that gets results, this 5-round circuit is perfect for you. It’s designed to be challenging yet achievable, with built-in rest to keep you moving strong from start to finish. Each round is only two minutes, starting with a farmer’s carry to fire up your grip and core, followed by sit-ups to keep your midsection engaged. The remaining time is dedicated to dumbbell squat cleans—where the real magic happens. Aim for 8-12 reps per round, adjusting as needed to hit your target. This workout is efficient, straightforward, and leaves no wasted effort. Give it a try—you’ll feel accomplished and stronger by the end. Find all of our minimal equipment workouts here.

This post contains affiliate links.  If you purchase something from these links, we could earn a small commission.  This would be at no additional cost to you.​​​​​​​

Workout Description

For this workout you’ll complete 5, 2 minute Rounds. At the start of the timer for the first round you’ll complete a 30 meter farmer’s carry with a 30 pound dumbbell in each hand. Next you’ll complete 30 sit-ups. Then with whatever time you have remaining you complete as many dumbbell squat cleans as possible. Your goal is to get between 8 and 12 every round. You may need to modify repetitions or farmer’s carry distance in the initial movements if you’re unable to complete that goal. You’ll then rest 2 minutes before beginning your round. Complete this sequence for 5 rounds total.

Equipment Needed

• Dumbbells
• Cones to mark your farmer’s carry distance
• Mat if desired for sit-ups

Modification Options

Advanced: Increase dumbbell weight to between 35 and 45 pounds.

Beginner: Decrease the Dumbbell weight to between 10 and 25 pounds.

Use code: weeklyworkout and save $5 on our 6 Week At Home Workout Program.

Interested in macro nutrition coaching? Learn more about our program and get registered today!