15 Minute AMRAP: As Many Rounds & Reps As Possible in 15 Minutes.

5 Burpee

10 Squat

5 Burpee

10 Sit Up

5 Burpee

10 Lunges

How This Works:

Set a timer for 15 minutes then complete as many rounds of the movements as possible. One round is 5 Burpee, 10 Squat, 5 Burpee, 10 Sit Up, 5 Burpee, 10 Lunges in order.



Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head.


Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing you knees out. Keep your back flat, chest up and core tight. Stand back up, until your at full extension.

Sit Up:

Lay on your back on the floor with your knees bent and feet flat on the floor, engage your abs and bring your chest to your knees and lay back down in a controlled motion.


For a Front Lunge start standing tall with feet together, initiate movement by stepping forward with one leg and bending both legs, keeping the front knee over the ankle, until the back knee touches the floor, stand up and bring the front foot back to starting position, repeat on the opposite side. A reverse lunge is the same only you step back and down until the back knee touches the floor.

You can use the modifications that you need to use for all of these movements.

You are going to want to start the workout like a rocket taking off, but it will catch up to you and you will end up slowing down a lot, even too much. So focus on a nice steady, even pace.

Make sure to keep your chest and shoulders up durning the squats and lunges, it will be easier to breathe! Take deep breaths and concentrate on slowing your breathing durning these movements.

It's only 15 minutes.

You Got This!