20-Minute Running and Dumbbell Workout
This 20-minute workout consists of running paired with lunges, burpees and dumbbell hang clean and jerks. All you need is a treadmill or some space to run and a dumbbell.
Do your own warm-up or do the suggested warm-up below before starting the workout.
Complete 3 rounds:
- 30-seconds jog
- 30-seconds high knees run in place
- 30 jumping jacks
- 10 big arm circles backward
- 10 reverse lunges with overhead stretch
- 10 bodyweight squats
- 5 burpees
- 5 downward dog stretch to upward dog stretch
Before you Start: Review this video of the alternating dumbbell hang clean and jerk.
Every 5 minutes for 20 minutes (4 rounds) complete:
- 200 m run (0.125 miles)
- 48 reverse lunges
- 24 alternating dumbbell hang clean and jerk
- 12 burpees
How it Works: Start a timer and complete the 200 run, 48 lunges, 24 dumbbell clean and jerks, and 12 burpees, then rest until 5:00. At 5:00, start the second round, once finished, rest until 10:00. The third round starts at 10:00 and the last round starts at 15:00.
- The recommended weight is 35 lb. for ladies and 50 lb. for men. I used 35 lbs. Choose a weight that will allow you to complete all 24 reps at a quick pace without rest. That might be 20-30 lb. for women and 30-40 lb. for men – whatever works, it should be uncomfortable but doable.
- The faster you go, the more rest you get but don’t go at an all-out sprint or you won’t be able to recover for the next round. A steady but quick pace is what we’re after! You shouldn’t be taking any rest during the work periods and you have to move pretty quick to get the work done.
- Advanced athletes can increase the reps to 50 lunges, 30 dumbbells hang clean and presses, and 15 burpees. You’ll have to move fast and won’t get much rest – are you up for it?
- You should be getting at very least, 30 seconds rest between rounds. If you’re getting less than that, see the scaled version below.
- The run can be done outdoors, indoors if you about 25 m of space, or on a treadmill. I did 8 x 25 m shuttles indoors.
- Barbell: Do 20 hang clean and shoulder to overheads instead of 20 single-arm dumbbell cleans and shoulder to overheads.
- Kettlebell: Same as the dumbbell version. If your kettlebell is too heavy for overhead, you can do 20 kettlebell deadlift high pulls instead.
- Light dumbbells. Do a double dumbbell hang clean and jerk instead of single-arm.
- Can’t run? The run can be subbed with 1-minute on a rowing machine or bike.
Here are a couple of options to adjusting this workout to your fitness level:
- Increase the time. Increase the time to every 6 minutes, or 24 minutes total.
- Decrease the reps. Try a 200 m run, 36 lunges, 16 DB clean and jerks and 8 burpees.
- Decrease the weight. Use a lighter weight that will allow you to complete the 24 reps in one set without rest.
More Workouts to Try
- Running, Burpee and Thruster Workout
- Bodyweight and Running Workout For Time
- 30 Minute Dumbbell EMOM
- 20-Minute Dumbell Metcon
- 30 Minute Running and AMRAP Workout