Don’t underestimate what you can accomplish with just one dumbbell. This six-round workout combines explosive power, cardiovascular conditioning, and core strength into one efficient session that will leave you feeling strong and accomplished. The alternating dumbbell snatches train nearly every major muscle group while building power and coordination, burpees keep your heart rate elevated to improve endurance, and weighted sit-ups strengthen your core. Whether you’re short on equipment or simply looking for an effective full-body workout, this one checks all the boxes. Find all of our minimal equipment workouts here.

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Workout Description

Start a timer and work through the following sequence:

• 10 alternating dumbbell snatches (5 per arm)
• 8 burpees
• 10 weighted sit-ups

Complete all three movements, then immediately begin the next round. Continue until you’ve finished 6 total rounds.

Move at a pace you can maintain while focusing on good form. Choose a dumbbell weight that challenges you on the snatches and sit-ups but still allows you to keep moving consistently throughout the workout. Your goal isn’t to sprint the first round—it’s to finish all six rounds strong.

Equipment Needed

• Dumbbell

Modification Options

Beginner: If you’re new to strength training or high-intensity workouts, scale the movements so you can maintain good form from start to finish.

• Dumbbell Snatches: Use a lighter dumbbell or perform 8 alternating reps (4 per arm).
• Burpees: Step your feet back and forward instead of jumping, or remove the push-up portion.
• Weighted Sit-Ups: Use a lighter weight or perform bodyweight sit-ups. You can also substitute crunches if needed.

Take short breaks as needed, and focus on completing all 6 rounds with consistent effort rather than speed.

Advanced: Looking for an extra challenge? Increase the intensity while maintaining excellent technique.

• Dumbbell Snatches: Use a heavier dumbbell or increase to 12–14 alternating reps.
• Burpees: Jump up to a 6 inch target.
• Weighted Sit-Ups: Increase the weight or perform 12–15 reps each round.

Challenge yourself to move with purpose and minimize rest between rounds. The goal is to keep your heart rate elevated while maintaining strong, controlled movement throughout the entire workou

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