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.
Table of Contents
Suggested Warm-Up
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.
Workout Details
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.
Workout Tips
- 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.
Equipment Modifactions
- 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.
Scaled Version
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.
Did this workout out last night and BOY it really gets your blood flowing!! Great site definitely a fan!!
Thanks for your lovely recommendation. I am collect your free workout eBook it’s really awesome.
The most perfectly awesome approach to do that is to do an exercise like the one here that has both fat-consuming anaerobic moves with muscle-building abs works out. Activities in this present men’s exercise for abs fuse each one of those moves. Together, they manufacture your six-pack muscles and the stone hard middle that is prepared for shirt-less summer.So in case you’re prepared for etched abs, here are 11 best stomach muscle activities for direct ab workouts to reinforce and characterize abs and the center.When you know about each move, pick 2-3 from the rundown underneath and set up your 10-minute stomach muscle challenge. Make a few circuits out of them to exchange and add to your other obstruction preparing and cardio schedules.