Body-part splits are great for some people, but sometimes, you just have enough time to squeeze in one quick full-body workout. If you're feeling rushed, or if you're just looking for a really efficient way to get some solid work done, this 15-minute AMRAP is a great option. I'll guide you through some basic yet very effective bodyweight exercises, and then it's up to you to see how much you can push yourself with them.
The goal of this workout is to really elevate your heart rate and target nearly every muscle in your body. You'll push yourself to exhaustion in minimal time. Best of all, this high-intensity routine can be done on a daily basis. Get ready, and let's do this.
Exercise 1. Jump Squat
Start with a jump squat to target the biggest muscle groups in your body, raise your heart rate, and get you prepared for the rest of the circuit. These will hit your quads pretty hard—after 20 reps, you'll definitely start to feel the burn.
Stand with your feet shoulder-width apart, and start by sinking into a regular squat. Make sure to keep your back straight and keep the weight in your heels. Then, jump up explosively, land softly on the balls of your feet, and repeat until you've hit 20 reps.
Exercise 2. Push-Up
Push-ups might sound straightforward, but form is everything. When you're in the plank position, make sure you're not pushing your hips too high or letting them sag. Start in a high plank with your hands directly under your shoulders and your core tight. As you lower your body, keep your back flat and your neck in a neutral position. As you push back up to complete the first rep, exhale.
Complete 10 reps in this manner as fast as you can. Struggling to meet the reps with a traditional push-up? Do it from your knees. Never give up on an exercise just because it is challenging. You can always modify.
Exercise 3. Burpee
For each of these 20 reps, drop down on the floor, and then jump up as high as you can. At this point in the workout, you're warmed up and your heart rate is increasing. If you're sweating and out of breath, good! That's what you want. You shouldn't be able to put together a whole sentence at this point.
Exercise 4. Jump Lunge
The fourth exercise is the jump lunge, which works your legs, glutes, and abs. Complete all 10 alternating reps as fast as you can. Remember, the power for this movement comes from your hips. Keep your chest up without rounding your shoulders, and make sure to always land on the balls of your feet.
Exercise 5. Mountain Climber
The last exercise in this circuit is mountain climbers. Mountain climbers are a great finisher, because they're a double whammy that target your core while giving you a great cardiovascular push. For these, complete 20 alternating reps per leg.
At this point, it's hard to remember anything complicated, so just keep these simple cues in mind: Start with your hands in the push-up position, flexing at the knee until one leg is under your hip. As you explosively reverse the position of your legs, extend the bent leg backward until it's straight, and bring in the other foot.
This is just one round. Keep going until the 15-minute countdown is up, and try not to stop or take any breaks. Go through the circuit as many times as you can. Your goal is to complete as many reps as possible.
When you're done, write down your score. Next time you do this workout, you're going to beat that score!