You don’t need hours at the gym to build strength, boost endurance, and feel unstoppable. This 25-minute AMRAP (as many rounds as possible) challenges your whole body with a focused mix of cardio, core, and strength. Whether you’re short on time or want an efficient, intentional sweat, this workout delivers. Lace up your sneakers, grab a kettlebell, and get after it — you’re stronger than you think! Find more minimal-equipment workouts in our workouts category.
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Workout Description
Start the timer and complete an 800-meter run, then perform 100 jump ropes. Continue with 40 sit-ups followed by 40 kettlebell swings (25 lb). Do 20 step-ups, 20 more sit-ups, and 10 single-arm devil presses (20 lb dumbbell), finishing the sequence with 10 push-ups. Return to the top and repeat the circuit, continuing in order until the 25-minute timer expires.
Equipment Needed
- Dumbbell
- Kettlebell
- Jump rope
- Plyometric box (or sturdy raised surface for step-ups)
Modification Options
Beginner: Shorten the run by 200–300 meters to a distance you can complete without walking. Reduce jump ropes to 75. Substitute standard kettlebell swings with Russian kettlebell swings and use a lighter dumbbell (10–15 lb) for the single-arm devil press. Focus on maintaining steady pace and solid form.
Advanced: Replace 100 single jumps with 80 double-unders, increase the kettlebell to 36 lb, swap step-ups for box jumps, and use a 35 lb dumbbell for the devil press.
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