How Many Rounds Can You Complete In This 25-Minute Workout?

·2-min read
Photo credit: danchooalex - Getty Images
Photo credit: danchooalex - Getty Images

If cardio equipment is often at a premium in your busy gym, and finding the time to fit in both your strength and cardio work proves even more challenging, then this three-move interval workout may be for you.

Building strength, size and fitness, this workout is easy on paper, but requires some serious hard work.

Grab a timer and set yourself a three-minute countdown. In that window, work through as many rounds as possible of the following circuit, maintaining good form but moving at an all-out pace. At the three-minute mark, down tools and set another timer for two minutes of rest, allowing you to recharge your batteries and avoid losing focus. Once this is up, go all in for another three minutes. Repeat this interval protocol five times through, for a total of 25 soul-crushing minutes. Enjoy.

Double Devil’s Press x 3

Holding both dumbbells, drop down into a press-up position and perform a burpee (A). As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead (B). Lower under control, back to the ground and repeat.

Dumbbell Thruster x 6

Clean your pair of dumbbells up to your shoulders and squat down, keeping your back straight and your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively and, in one motion, press both of the dumbbells overhead to full lockout (B). Now, reverse the movement and repeat. Quickly.

Front Squat x 9

After your final thruster, keep the dumbbells on your shoulders, take a deep breath. Lift your elbows high to secure both bells (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position.

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