Calorie Burning Bodyweight Conditioning Workout

10 minute AMRAP Circuit Workout

15 Minute Bodyweight Workout. Simple body changing workout for all levels of fitness. Cardio, strength and core are the focus of this workout. The first circuit is the warmup consisting of 1 round of 50 Jumping Jacks, 40 High Knees, 30 Butt Kicks and 20 Skaters.

The workout consists of 1 set of 3 Bodyweight exercises performed for 10 minutes.

Warmup perform as a circuit workout of 1 round

High Knees 1 round x 40

Butt Kick 1 round x 30

Skater 1 round x 20

Rest for 30 sec

Perform As Many Rounds As Possible (AMRAP) for 10 Minutes

Push Up 1 round x 10

Sit Up 1 round x 20

Body Weight Squat 1 round x 30

Warmup Routine:

Jumping Jack

1) Keep your arms extended. 2) Jump from your legs.

High Knees

1) Bring your knees to your hands rather than your hands to your knees.

Butt Kick

1. Stand with your legs shoulder-width apart. Your arms should be bent. 2. Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down. 3. Try to keep your knees in line with your body as best as you can. 4. As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. 5. Repeat.



1) Jump side to side on one foot. 2) Make sure your back foot doesn’t touch the ground.

Push Up

  1. Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. 2. Push your body upwards and straighten your arms. 3. Lower your body returning to starting position. 4. Repeat.

Sit Up

1) Lie on your back on the floor with your feet shoulder width apart. 2) Begin by lifting your upper body up until you are sitting up straight with your arms either at your sides, crossed in front of you, or behind your head. 3) Lower your body back to the floor. 4) Make sure that you do not use your arms to swing your body up and make sure that your feet remain touching the ground at all times.

Body Weight Squat

1) When performing the squat, let your body weight shift back into your heels as you sit your hips back. 2) Keep your knees as far back behind your toes as possible. 3) Keep your chest up and back held in neutral position or with a slight arch. 4) Prevent yourself collapsing forward as you perform a squat. 5) Make sure your toes, knees, and hips are all in line as you squat back.

Remember to:

  • Cooldown
  • Stretch
  • Hydrate

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: