This bodyweight AMRAP workout is a fat incinerator in just 8 to 12 minutes and that’s the way it should. Programs promising long HIIT (high intensity interval training) are neither practical for busy people, or truly understanding the exercise science principles of how one burns body fat.

The reality is, the body only burns body fat for a short window of time. To feel this principle in full effect, take on the home and travel friendly bodyweight workout below.

1. Always warm-up before starting any workout

2. Workout

Beginners: 8 Minutes

Intermediate: 10 Minutes

Advanced: 12 Minute

  • Sit Down-Stand Ups (Single or Double Leg) (10x)
  • Dips on Bench (10x)
  • Toes Touch Ab Crunch (10x)
  • Jumping Jacks (10x)


3. 4-Minute Total Core

4. Stretch

Coach Jessica
Coach Jessica

Jessica & Justin Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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