Ready for a quick, sweat-inducing workout that’ll challenge your whole body? This 14-minute AMRAP (As Many Rounds As Possible) will have you stepping up, crunching hard, lifting strong, and jumping like a pro. With 7 step-ups, 11 weighted sit-ups, 14 dumbbell deadlifts, and 45 jump ropes, you’ll be pushing yourself to see just how many rounds you can crank out in a short amount of time. Perfect for when you’re short on time but want maximum impact—let’s see how far you can go! Find all of our minimal equipment workouts here.

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Workout Description

Set a timer for 14 minutes. At the start of the timer complete 7 step-ups to a 20 inch box or similar height stable surface. Next complete 11 weighted Squats (with a single 25 lb dumbbell). Then complete 14 dumbbell deadlifts using a 25 lb dumbbell in each hand. Next complete 45 single skip jump ropes to complete the sequence. Continue this pattern until the 14 minute timer goes off. Your goal is to get as many rounds as possible in 14 minutes.

Equipment Needed

• Dumbbells
• Jump rope
• Plyometric box
• Mat if needed for weighted sit-ups

Modification Options

Beginner: Reduce the weight of the dumbbell deadlift to 15 lbs. Sub jump ropes for Toe Taps if needed.

Advanced: Swap step-ups for box jumps. Increase the weight of the dumbbell (try 35 to 50 lb dumbbells). Complete 45 double unders instead of single skips.

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