Sometimes the best workouts are the simplest ones! You don’t need an hour in the gym or a complicated workout plan to get in a great sweat. This quick upper-body and cardio workout combines just three movements to build strength, get your heart rate up, and leave you feeling accomplished. All you need is a pair of dumbbells, a jump rope, and a little space to move! With five rounds and easy modifications for every fitness level, this is a workout you can squeeze into even your busiest days. Find all of our minimal equipment workouts here.

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Workout Description

At the start of the timer, complete 8 dumbbell bent-over rows. Choose a weight that is challenging but allows you to complete all 8 reps without setting the dumbbells down. Next, complete 8 push-ups, followed by 50 jump ropes (single unders). Repeat this sequence for a total of 5 rounds, moving at a steady pace and resting as needed. Your goal is to complete all 5 rounds as quickly as possible while maintaining proper form.

Be sure to check out the modification options below for beginner and advanced athletes so you can tailor this workout to your fitness level!

The Workout

5 Rounds for Time:

• 8 Dumbbell Bent-Over Rows
• 8 Push-Ups
• 50 Jump Ropes (Single Unders)

Equipment Needed

• Dumbbells
• Jump rope

Modification Options

Beginner: New to working out or just getting back into a routine? No problem! This workout can easily be modified to meet you where you are.

• Rounds: Start with 3 rounds instead of 5 and work your way up as your fitness improves
• Dumbbell Rows: Use lighter dumbbells that allow you to complete all 8 reps with proper form.
• Push-Ups: Modify by placing your hands on a sturdy bench or countertop to reduce the difficulty.
• Jump Rope: Substitute 40 jumping jacks or step jacks if you’re not comfortable jumping rope.

Advanced: Looking for an extra challenge? Increase the intensity with these modifications!

Pull-Up Option: Swap the 8 dumbbell rows for 8 strict pull-ups if you have access to a pull-up bar.

Dumbbell Rows: Choose heavier dumbbells that make the final few reps challenging without sacrificing form.

Push-Ups: Complete all 8 reps unbroken with your chest reaching the floor each rep. For an added challenge, try deficit push-ups.

Jump Rope: Substitute 48 double unders for the 50 single unders.

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