The 15-Minute AMRAP Workout For Stronger Abs, Butt & Thighs

by Estelle Low
FITNESS  |  July 10, 2018
  • This 15-minute AMRAP workout needs no equipment
    1 / 6 This 15-minute AMRAP workout needs no equipment

    You have plans to hit the gym. But with the unpredictable weather, staying at home has never been more appealing.

    Don’t let that turn you into a bum though. You can still get a solid workout without any gym equipment. Just follow this plan, designed by the fitness directors at Momentum Bootcamps.

    In 15 minutes – excluding five minutes of warm-up and five minutes of cool-down – you will do as many rounds as possible (AMRAP), torch calories and sculpt muscles all over. All you need: An exercise mat and a reliable stopwatch.

    During the workout, keep count of how many rounds you can do, then aim to beat that the next time!

    Warm-up: For five minutes, do skipping, high knees, butts kicks and some dynamic stretching. This will get your body prepared for the workout ahead.

    Cool-down: Spend five minutes doing light stretching to relax your muscles and lower your heart rate.

    (Also read: 6 Stretches You Must Do Before & After a Run)

    Photo: 123rf.com

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  • 1. Squats – 20X
    2 / 6 1. Squats – 20X

    Stand tall with feet hip-width apart. Lower body as though you’re sitting down, pushing body weight into heels. Look forward, keep spine neutral and make sure knees don’t go beyond toes (shown). Do 20 reps.

    Challenge yourself: Do a jump between each squat.

    (Also read: The Right Way to Do Squat Exercises)

    Photo: Ashley Mak Photography

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  • 2. Sit-ups – 16X
    3 / 6 2. Sit-ups – 16X

    Lying on back, bend knees at 90 degrees and place hands at either side of head. Keeping feet on floor, raise torso to upright position (shown) and lower back down to floor. Do 16 reps.

    Photo: Ashley Mak Photography

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  • 3. Push-ups – 12X
    4 / 6 3. Push-ups – 12X

    Get into plank position, arms directly under shoulders (shown). Tighten core, flatten back and lower body as close as possible to floor. Push back up immediately. If this is too difficult, lower knees to floor to do modified push-ups. Do 12 reps.

    (Also read: How to Do Proper Man Push-Ups)

    Photo: Ashley Mak Photography

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  • 4. Lunges – 10X
    5 / 6 4. Lunges – 10X

    Stand tall with feet hip-width apart. Take a big step with right leg forward and lower body. Both knees should be bent at 90 degrees (shown). Push back up with right leg and switch sides to complete one rep. Do 10 reps.

    Challenge yourself: Jump into each lunge.

    (Also read: How to Do Lunges Without Hurting Your Knees)

    Photo: Ashley Mak Photography

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  • 5. Wall-sit – 40 seconds
    6 / 6 5. Wall-sit – 40 seconds

    Leaning against a wall or sturdy door, lower body into seated position. Step forward and bend knees at 90 degrees (shown). Hold for 40 seconds.

    (Also read: 6 Best Bodyweight Exercises to Build Core Strength)

    Photo: Ashley Mak Photography

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