Got 10 minutes? Try this AMRAP Body Blast for Speedy Calorie Burn

Ten-minutes is more than enough time to raise your heart rate and torch some calories. This four-move CrossFit-style AMRAP routine is designed for efficiency.
Fitness Editor
Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
Quick Info
Weight Loss
Full Body
up to 30 min
Beginner
Equipment
Mat

Muscles used

Description

Hit all your major muscle groups in just 10 minutes with only 7 moves.

AMRAP stands for “as many rounds as possible.” The aim of this workout is to complete as many rounds of the exercises as possible in the given time. You only spend 10 minutes working out. Do all 4 exercises one after the other. You and your body decide whether you need a break.

This workout turns your fat burning on full blast. Set a timer for 10 minutes and get going! Make a note or keep a tally sheet showing how many rounds you complete. That way you can keep track of whether you’ve improved and finished more full circuits. Make sure you are doing each exercise cleanly.

And don’t forget to warm up well before you start training. Have fun with our workout.

Not sure if this workout is for you?

Do our Body Check to find out.

Start now
Got 10 minutes? Try this AMRAP Body Blast for Speedy Calorie Burn
1. Knee Push-Ups
5 reps
Read more
This foodspring video shows you how to do knee push-ups correctly. This easy exercise is especially good for beginners, as it puts about 50% less weight on the upper body and arms. The most important thing is to follow the same rules as for classic push-ups. Make sure you keep your back, abs, and glutes tight the whole time.
2. Alternating Lunges
20 reps (10/leg)
Read more
This foodspring video shows you how to do alternating lunges correctly. Forward lunges are a great workout for your leg muscles. The focus here is on the quads and the glutes. Stand up straight and set your feet hip-width apart. Step one foot to the front and bend your knee, which will lift your back heel off the floor. Make sure your upper body stays upright and doesn't lean forward. Bring your leg back to your body and start the whole thing again with your other leg.
3. Foot Tap Crunches
15 reps
Read more
This foodspring video shows you how to do foot tap crunches (a.k.a. heel touch crunches, a.k.a. toe tap crunches) correctly. This variation targets the oblique abs. Start in the crunch position, shoulder blades off the floor. Move from one side to the other, using your right hand to touch your right shoe, then your left hand to touch your left shoe. Your upper body should move towards the side along with each arm.
4. Front Jumping Jacks
20 reps
Read more
This foodspring video shows you how to do front jumping jacks correctly. Front jumping jacks are also called seal jumping jacks. Start with your arms stretched in front of you at shoulder height. As you jump into the air, spread your feet far apart. Meanwhile, open your arms. As you jump your feet together, bring your arms together in front of you as if you're going to clap. This is an effective full-body exercise.
Want to save this workout for later?

Download our mobile-friendly PDF version to keep it handy and use it anytime you want.

Download Workout
Our tip
Perfect for after your workout
Vegan Protein
Vegan Protein
£29.99
(£39.99/1kg)
Incl. VAT plus shipping

Your vegan option!

Optimal protein supply for your muscles.

Rich in essential amino acids.

Made from peas, hemp seeds, rice,

and sunflower seeds.

Ideal nach dem Training
Recovery Aminos To Go
Recovery Aminos To Go
2.4900
()
Incl. VAT plus shipping

Wenn deine Muskeln nach dem Workout brennen!

Schneller wieder fit mit unseren Recovery Aminos.

Ideal vor oder nach dem Training
Protein Bar 12-pack Mix
Protein Bar 12-pack Mix
£23.88
(£2.78/100g)
Incl. VAT plus shipping

Mal etwas anderes als ein Shake?

Unsere Premium Proteinriegel

versorgen dich mit 20 g Eiweiß.

Gesund naschen für den Muskelaufbau!