Your 30-minute Box Workout: Only One Heavy Dumbbell Needed

We all know box jumps are a favorite at group fitness gyms. This box workout will give you new ways to incorporate a box into all your workout routines and leave you dripping sweat after just 30 minutes. Get your timer set for 60 second and 30 second intervals, grab a heavy dumbbell and go!

Here’s your workout: 3 rounds total

Do all of the exercises below to complete one round. Rest for 60 seconds between each round. Try to transition quickly and not to rest in between exercises, but if you need a rest, take it after your 30 second exercises.

  • 60 seconds: Step-ups on high box (same leg for 30 seconds, switch after 30 seconds)
  • 30 seconds: Alternating hop-ups on lower side of box
  • 60 sec: Alternating decline spiderman push-ups
  • 30 sec: Decline frogger hops
  • 60 sec: Bent over row (same arm for 30 seconds, switch after 30 seconds)
  • 30 sec: Box jumps
  • 60 sec: Toe taps
  • 30 sec: Triceps dips
  • 60 sec: Lateral step-ups holding weight (same leg for 30 seconds, switch after 30 seconds)
  • 30 sec: Plyometric push-ups

Here’s what the workout looks like:

60 seconds step-ups: Place the box on the highest setting you’re comfortable with for low impact step-ups. Start with your left foot on the box, press up to the top of the box, driving your right knee up into your chest, then return your right foot back to the floor. Repeat on the same side for 30 seconds, switching to the other leg after 30 seconds.



30 seconds hop-ups: Take the box down to a lower height. Start with your left foot on the box, hop up to the top, switch legs at the top of the box and return back to the ground.



60 seconds decline spiderman push-ups: Place your feet on the box and lower down to a push-ups as you bring your right knee towards your right arm. Repeat alternating left and right sides for the full minute.




30 seconds frogger hops: Start with both feet on the box. Use your core to hop your feet to a frogger position outside of your hands as quietly as possible. Jump your feet back onto the box, landing with a soft bend in your knees to take care of your spine.





60 seconds bent over rows: Place one hand on the box to stabilize yourself with feet hip-width apart. Pull the weight straight up and back, bringing your elbow towards the ceiling and close to your ribs for 30 seconds on one side then switch arms.



30 seconds box jumps: Start with both feet on the ground, exhale as you jump both feet up onto the box at the height at which you’re most comfortable. Land with both feet on the box and stand all the way up. Step back down to the ground.




60 seconds toe taps: Alternate tapping toes on the box (think high knees but tapping toes on the box each jump)



30 seconds triceps dips: Place fingertips facing you on the box and extend your feet out as far from you as you can, then lower your body down keeping elbows wrapping in as you lower. Modify by bending your knees.



60 seconds lateral step-ups with weight: Stand beside the box with left foot on the box and rise to stand holding weight at chest, drawing your right knee up and into your chest to hover. Repeat for 30 seconds on one side then switch.



30 seconds plyometric push-ups: Push-up with your hands on the box and press your hands off the box before landing back in push-up position




(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

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About Maggie Umberger

Maggie moved to Chicago from North Carolina in 2014 with a degree in Journalism and Spanish, a 200-hour yoga certification, a group fitness cert and a passion to teach and to sweat. It wasn't until she found aSweatLife that she really started to feel at home. Here, she's incorporated her passion for health and wellness into her career as she helps to build the network of Ambassadors, trainers and fitness enthusiasts that exist within the aSweatLife ecosystem. You can also find her coaching at CrossTown Fitness and teaching yoga classes at Bare Feet Power Yoga, Yoga Six and exhale.