7 Minute Workout

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7 minutes. 7 minutes!! That’s all you need today and I promise you’ll hurt so good when you’re done! Find all of our minimal equipment workouts here.

Picture of a girl doing a box jump with workout description: 7 Min AMRAP; 10 alternating dumbbell snatch (20lbs), 5 box jump overs.

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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

Modification Options

Beginner: Reduce dumbbell weight to 5 to 10 pounds. 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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