This workout is proof that you don’t need endless rounds or complicated programming to get results. With only three rounds total, this workout won’t take long—but don’t let that fool you. The high-rep lunges paired with core and overhead work create the kind of muscle fatigue that sneaks up on you and lingers (hello, sore legs a few days later). It’s simple, efficient, and designed to pack a serious punch in a short amount of time—perfect for busy days when you want an effective workout without living in the gym. Find all of our minimal equipment workouts here.

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Workout Description

At the start of the timer, complete 30 lunges. Every time your knee touches the ground counts as one rep (15 per leg). From there, move into 15 candlesticks. Once finished, head back to another 30 lunges, and end the round with 15 dumbbell push presses.

For the push press, choose a weight that feels challenging but still allows you to complete all 15 reps unbroken and with good form. I used 25-pound dumbbells in each hand as a reference.

Repeat this entire sequence for a total of 3 rounds.

Expect the lunges to get spicy fast—the volume adds up quickly. Pace yourself early so you can stay consistent across all three rounds.

Equipment Needed

• Dumbbells

Modification Options

Beginner: Reduce the amount of lunges to 20 total. Substitute candlesticks for sit-ups. Reduce the weight of the push presses.

Advanced: Increase the weight of the push presses.

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