AMRAP Baseline Workout

Do you have 15 minutes? Get moving with this metabolic training session and complete "as many rounds as possible" in that time.

Want to boost your heart rate and build stamina, but don’t have a lot of time? Give this quick, high-intensity workout a try.

We’ve structured it AMRAP style — that means, “As Many Rounds As Possible” in 15 minutes.

For each round, you’ll complete the following exercises:

  • 20 air squats
  • 20 mountain climbers
  • 10 push ups
  • 10 burpees

Let’s break down how to execute each exercise, along with modifications. Remember: it’s not a requisite to complete every round at full intensity. Modify, or sit out an exercise — it’s always best to listen to your body.

Grab a timer. Turn up the music. It’s go time.


Start with feet shoulder-width distance apart.

Bend at the knee, no farther than 90-degrees or thighs parallel to the ground.

Keep your chest up.

Shift weight back into your heels.

Inhale down into the squat.

Exhale back up to standing position.


Start in a fully extended plank position. Stack your shoulders over your wrists and maintain a flat back.

Alternate bringing your left and right knee toward your chest one at a time.

Bonus Round: Speed it up, alternating left and right as quickly as you can — while maintaining proper form!


Start in a fully extended plank on your toes. Stack your shoulders over your wrists and maintain a flat back.

Inhale as you bend at the elbows and lower your torso, hips and thighs toward the ground. Press straight back up to plank.

Modify: Drop your knees to the ground for more support.


Start standing up tall.

Squat down and place your hands flat on the floor.

Jump back to plank position.

Jump forward to your hands.

Jump up, reaching your hands to the sky.

Modify: Step back and step forward, rather than jumping. Stand tall rather than jumping to standing position.

Take a few moments to cool down, catch your breath and gently stretch.