This 10-minute AMRAP Body Blast will Torch Calories

Our 4-move CrossFit-style AMRAP routine is designed to raise your heart rate and burn calories.
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
max. 30 min

Muscles used


Burn calories with this quick full-body, intermediate-level AMRAP circuit training workout.

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.

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This 10-minute AMRAP Body Blast will Torch Calories
1. Close Grip Push Ups
5 reps
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This foodspring video shows you how to do close grip push ups correctly. Unlike classic push-ups, your hands are closer together and your elbows are tucked close to your sides. This gives an extra challenge to your triceps and your pecs. Make sure you keep your whole body tight.
2. Jumping Lunges
20 reps (10/leg)
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This foodspring video shows you how to do jumping lunges correctly. Along with training your legs and glutes, jumping lunges are also a great challenge for your cardiovascular system and your endurance. Take an explosive jump off of the floor. Jump so high that you are able to switch legs in the air so the opposite leg is forward. Land in a deep lunge position. Keep your body tight and keep your knees in good position. They should be pointed slightly outwards and shouldn't land hard on the floor.
3. Russian Twists
15 reps
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This foodspring video shows you how to do Russian twists correctly. This ab exercise targets your oblique abs. Sit on the floor with your back straight. Your knees should be bent, and your heels lifted off the floor. Now turn your upper body to the left, then to the right. Try to touch the floor on each side of you with your hands as you twist. Keep your back long and straight the whole time.
4. Jumping Jacks
20 reps
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This foodspring video shows you how to do jumping jacks correctly. Jumping jacks are exercises that work your full body - and not only your circulatory system, but also your muscles and your endurance. Stand upright with your arms at your sides, hands touching your thighs. Now bring your arms to the side and up over your head until your fingertips touch, while jumping in the air to land with your feet spread apart. Then jump your feet back together while bringing your arms back down to your sides.
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Our tip
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