No matter how busy life gets, there’s always time to prioritize your health and fitness—even if it’s just 7 minutes! And this 7 minute workout is no joke! With alternating dumbbell snatches and box jump overs, you’ll challenge your entire body and leave feeling accomplished and energized. Find all of our minimal equipment workouts here.

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Workout Description

Set a timer for 7 minutes. At the start of the timer complete 10 dumbbell snatch alternating arms every repetition. Next complete 5 Box Jump Overs (box should be around 20 inches in height). Repeat this sequence for 7 minutes. Your goal is to get as many rounds as possible in 7 minutes.

Equipment Needed

• Dumbbells
• Plyometric box or elevated stable surface

Modification Options

Beginner: Reduce dumbbell weight to 5 to 10lbs. It should be a weight that you can keep a steady pace with good form. Swap box jump overs for step up and overs.

Advanced: Increase weight on the dumbbells to 35 lbs. Swap box jump overs for burpee box jump overs.

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