The great thing about exercise is that you don’t have to invest huge amounts of time and money into it. Even a challenging yet short 10-15 minute workout can be enough to yield some positive results. Of course, given how hugely positive those results can be (weight loss, improved overall health, enhanced self-esteem, and confidence, etc., etc.), it’s no surprise that so many people choose to put a lot more into their workouts anyway!


But even the most committed fitness fanatics among us deal with packed schedules on occasion. The next day you’re tight on time but still want to get in a killer workout, give the following 15-minute circuit a try. Keep your water bottle handle and expect to be in and out of the gym within an hour!

Gymit Black Friday

A 15 Minute Workout Routine For Cardio Building & Calorie Burning–Even If You’re Short On Time

This workout is called an AMRAP, or “As Many Rounds As Possible.” In other words, your task is to perform as many rounds of the following circuit as you can in 15 minutes (or whatever amount of time you allot to your workout). AMRAP workouts are awesome to do on your busiest days, because you can go into your session knowing exactly how long it will take you, without having to worry about rushing through things or running late.


You May Also Like: The 4 Best Exercises for Core Stability


So, without further ado, give this one a try. The workout is listed in its entirety, and a few simple instructions on each movement is provided below. Feel free to modify any of these movements (or sub in different movements/rep schemes altogether) to meet your needs and ability level.

The 15 Minute AMRAP You’re Going To Love To Hate

  • Row 500 meters
  • 20 Box Jumps or Step Ups (10 each leg)
  • 20 Dumbbell Push Presses

gymit-15-minute-workout

Plus…Some Helpful Tips for the Workout
1.  15 minutes is a relatively long time for a tough workout. Keep your intensity high by going out at a hard yet maintainable pace. If you have gas left in the tank in the last few minutes, feel free to step on it!)
2.  Expect a 500-meter row to take you around 2 minutes, give or take 30 seconds or so. Aim to stick to a consistent speed, and check out this video to make sure you’re using the right technique.
3.  To do a box jump, make sure you’re landing with soft feet and bent knees. Stand up all the way straight on top of the box before you step or jump back down.
4.  When performing dumbbell push presses, always keep your elbows pointed in and down to protect your shoulders.

Did you give this one a try? Let us know how it went by sharing in the comments below and be sure to show your gym buddies this workout, too.

Sara M

Author Sara M

Sara M. is a Doctor of Physical Therapy and freelance writer living and working near Boston, MA. As a former CrossFit gym owner and current fitness lover, Sara has a lot of personal and professional experience inside and outside the gym. She loves to write about various topics related to health, wellness, nutrition, human behavior, and self-mastery.

More posts by Sara M

Leave a Reply