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The 15-Minute AMRAP Workout You Can Do No Matter How Busy You Are

Photo: bbernard/Shutterstock

Fifteen minutes is your sweet spot, says trainer Courtney Wyckoff, the creator of Momma Strong, who designed this bodyweight workout so you can do it anywhere there's enough space to hold a plank. (But here's a 10-minute workout for when you're really strapped for time.) With the right mix and intensity, she says, "you won't walk away thinking that you have to fit in more." (Here's how to make your workouts harder instead of longer.) You have one minute to do as many reps as possible (AMRAP) of each exercise before moving on to the next.

How it works: Do as many reps as possible (AMRAP) of exercises one through seven for 1 minute each; repeat. Finish with 1 minute of exercise eight.

Total Time: up to 15 minutes

You will need: No equipment

1. Low Squat Jump

A.

Standing with feet hip-width apart, lower into a squat so that hip crease is just below knee level. 

B.

Jump straight up and land in a low squat.

Sets:

1

Reps:

AMRAP for 1 minute

2. Plank Jack

A.

Start on floor in plank on palms. 

B.

Maintaining upper-body position, jump feet out and in.

Sets:

1

Reps:

AMRAP for 1 minute

Mistakes and Tips:

Scale Down: Quickly step one foot out, then the other, then back in.

3. Superwoman

A.

Lying facedown on floor, lift torso a few inches off floor and bend knees; reach hands back toward ankles (no grasping) and hold the position for 55 seconds.

Sets:

1

Reps:

1

Mistakes and Tips:

Scale Down: Do a Superman instead: Lift upper body—arms extended forward—and straight legs a few inches off floor and hold.

4. Triceps Dip

A.

Sit on floor with knees bent, feet flat, and palms on floor directly below shoulders, with hips lifted several inches off floor.

B.

Bend elbows directly behind you, about 90 degrees.

C.

Straighten arms to return to starting position.

Sets:

1

Reps:

AMRAP for 1 minute

Mistakes and Tips:

Scale Up: Walk feet forward a few steps to do dips.

5. Up Up, Down Down

A.

Start on floor in plank on forearms. Lift right forearm to plant palm on floor, straightening right arm, then repeat on left.

B.

Reverse movement back to forearm plank.

Sets:

1

Reps:

AMRAP for 1 minute

6. In-and-Out Abs

A.

Lie faceup on the floor with hands under tailbone and knees bent at 90 degrees, feet in the air (shins parallel to the floor).

B.

Keeping upper body still, straighten legs so they form a 45-degree angle with the floor, then bring them back to start.

Sets:

1

Reps:

AMRAP for 1 minute

Mistakes and Tips:

Scale up: Crunch up and hold the upper-body position as you do reps.

7. Low Jacks

A.

Standing with feet wide, toes turned out slightly, lower into a squat so that hip crease is just below knee level.

B.

Maintaining low position, jump feet in and out.

Sets:

1

Reps:

AMRAP for 1 minute

Mistakes and Tips:

Scale Down: Do standard jumping jacks.

8. Plank Hold

A.

Start on floor in plank on palms. Hold for 1 minute to finish circuit.

Sets:

1

Reps:

1

Mistakes and Tips:

Scale Down: Hold for 30 seconds; rest and repeat.

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