This 20-minute AMRAP (As Many Rounds As Possible) will hit every major muscle group while keeping your heart rate up and your endurance strong. You’ll cycle through jump ropes, lunges, dumbbell snatches, and burpees—a powerful mix of cardio and strength that challenges your body from head to toe. All you need is a set of dumbbells, a timer, and the motivation to push yourself for 20 minutes. Let’s see how many rounds you can finish! Find all of our minimal equipment workouts here.

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Workout Description

Set your timer for 20 minutes. At the start of the timer complete 50 jump ropes. Then complete 40 walking lunges. Next complete 30 alternating DB snatches. Finish that round with 20 burpees. Repeat this sequence as many times as you can until your 20 minute timer goes off.

Equipment Needed

• Dumbbells
• Jump rope

Modification Options

Beginner: Swap out jump ropes for plate toe taps if unable to complete 50 jump ropes within a 90 second time frame. Pick a weight on the dumbbell snatch that allows you to move through the movement in three sets or less while maintaining good form.

Advanced: Swap out single under jump ropes for double unders. Pick a weight on the dumbbell snatch that allows you to move through the movement in three sets or less while maintaining good form. Prescribed weight would be 35 pounds.

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