Home Workout – HIIT! 14.08.20

Photo by The Lazy Artist Gallery on

At-home Conditioning Routine

Warm up –

200 Single Unders (Jump Rope)

3 Rounds – 

10 Jump Squat
10 Hand Release Push ups
10 Towel Rows

Workout –

As Many Rounds As Possible – 

10 Lateral Burpees
20 Weighted Lunge walk
10 Pull ups

How to AMRAP

AMRAP stands for As Many Rounds As Possible. Complete the given number of reps for each exercise for as many rounds as humanly possible in the given time. Once the timer starts you stop moving only when the timer stops.

Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Lateral Burpees > 4 count burpees
Weigted lunge walk > Lunge walk > Squats
Pull ups > Towel Row > Banded Seated Row

Select your Fitness level & Program
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 10 mins AMRAP
Intermediate – 15 minis AMRAP
Advance – 20 mins AMRAP

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