Today’s Workout Wednesday is a simple AMRAP workout that will kick your butt in only 15 minutes. You will be completing as many rounds as you can fit into 15 minutes. Each round consists of five exercises at 10 reps each. The only “prop” you will need is a timer.
Prepare: Set your timer for 15 minutes. Make sure you warm up first by doing some jumping jacks or a similar exercise!
Remember, one round is 10 reps of each of these five exercises. Your objective is to complete as many rounds as possible in 15 minutes.
Exercise 1: In ‘n’ out squat jumps x 10
- From standing, jump to a wide squat position
- From the wide squat, jump your feet together and squat again.
- Each in + out is one rep.
Exercise 2: Reptile pushups x 10
- Do a pushup while bringing your right knee to your right elbow, then return to plank.
- Repeat with left knee to left elbow. Each pushup is one rep.
Exercise 3: Ab roll-ups x 10
- From a lying position, use your abs to do a crunch and then to propel yourself up to standing.
- Once you’re standing, sit down and use your abs to roll back to lying.
Exercise 4: Crab toe-taps x 10
- In a crab position, touch your right hand to your left foot, then left hand to right foot. That’s one rep.
Exercise 5: Strict burpees x 10
- Pushup, jump feet forward to a crouch, then propel up to do a tuck jump. Burpees are the worst!
Turquoise leggings by Flag Nor Fail. Sneakers are Reebok ZQuick TR 3.0.
Hey fit fam! Want a weekly email update on only my new fitness posts? Click here.
Amanda @ Adorkablii says
I need to get back into working out. My body couldn’t handle any of these but I would love to do what I can and push myself! Thank you so much for sharing!!! Bookmarked!!!! <3
Amanda says
This looks like a great workout! Perfect for a quick but good workout! Can’t wait to try it!
Candy O says
OMG Channelle I’m tired just watching your videos!! This is fabulous! I’m gonna start slow and do a few at a time. Gotta work up.
Oluseye says
Honestly, no more patience! .. Now i need to consider taking more cadio just before the regular workout begins. But wait a minute, the “in and out squat jump” is realy effective. Just tried that at home and i realized i have bein missing out. Realy great compilation, Chanelle!
Anna C. says
Those look amazing! I have to show them to my personal trainer to see if I can do them because of my back and knee problem.
Rebecca Swenor says
This looks like a great workout for anyone for sure. I love that it only take 15 minutes too. I am going to have to try this even with the fibromyalgia because it would help even if I did it a couple times a week. Thanks for sharing the exercises and great instructions by the way.
Stephanie says
I love the idea about doing just 15 minutes, and this does look like it could kick your butt. I’m going to have to share this with my daughter, she’d love the reptile push ups.
Mimi "MimiCuteLips" Green says
I’m going to actually try this one out. I know it will hurt but it is only 15 minutes of pain. hahahahaha
ellen beck says
I need to do more cardio but not sure I am up forr the jumping. I might stick to walking and such but your cideos are quite good. I wish I were 30 years younger and I would do ;em
Aprill says
Thanks for the workout suggestions. If I can put the pizza down, maybe I can give this a shot!
Tammy Woodall says
All of these are great exercises and I’m sure you would see results quickly. I don’t know if I could pull off the Burpees though, and, if I did, and someone was watching me, I don’t know if they would remain standing for long because they would be laughing too hard.
Jesica says
I really like your tips and videos! I was looking for the right type of workout for results I am seeking! Thanks so much!
Krystal says
That looks like it would feel really good too. I need to get on my work out game this week!
Amy B says
I’m lucky if I can get five minutes away from my baby to catch up on dishes and laundry. And Burpees and me will never be friends!
Toughcookiemommy says
I’m glad to see that jumping jacks are still part of daily fitness routines. I used to hate doing jumping jacks in school.
Erin says
Those crab toe taps are making my abs hurt just looking at them! I need to try them asap!
Lynndee says
I certainly don’t have the stamina to do something like that. Geez, exercise 3 would kill me. 🙂 I’ll just do the yoga, maybe, soon.
Christie says
Wow those reptile pushups look killer! You’re always so motivating!
Ann Bacciaglia says
I need to start working out more. These are great exercises to do at home.
Toughcookiemommy says
I agree with you. That’s what I really like about this exercise routine, that you could do it right at home.
Amanda || Growing Up Madison says
Just looking at you working out is my work out. I’m just too lazy to work out these days no matter how much incentive I have.
Erinn S says
I need more quick, at home routines
Alicia says
When i workout, i usually run. It’s a good stress reliever. I like the push up with moving knees one; May try it out.
Kimberly M. says
I’m sure I could do some of them but with a brain injury and balance problems there are some of the exercise I know I couldn’t and shouldn’t do. I really do need to get into a good routine that will work for me. This looks easy enough for almost anyone.
Chubskulit Rose says
I af,ire you for your self discipline and dedication to stay fit and active. Keep it up, you are inspiring!
Tracey says
I love this series! This one looks like the most intense moves yet! I’ll have try this workout out…looking forward to the reptile push ups!
Susanna @Zealous Mom says
I absolutely love this. I am very into interval training workout plans, so thank you!
Seattle Travel Blogger says
Thanks for all of the exercise inspiration. I think I will try some of your workouts out very soon. 🙂
Shaney Vijendranath says
I can’t remember the last time I did squats…lol Can’t wait to get back to gym!
Kristen from The Road to Domestication says
I agree, burpees are the WORST!!! LOL You make ’em look easy, though!
Michele D says
Your video clips are amazing! Love your weekly workout series. Gets me so motivated!
Briana says
Almost everyone has a timer on their phones so no excuses!
dawn says
girl your body is on fleek. work it mama.
Jasmine Watts says
I need to be more active and need to adopt those quick workouts!!
rika says
I need to try the ab roll and crab toe! Definitely need to tighten my abs
victoria says
Such a great work out for today. I need to start my work out again because i stopped a past few weeks.
Trisha says
This looks like a great workout! I’m not quite sure if I’ll be able to do those reptile pushups but I will certainly try!
Donna says
Well, at my age, current weight and physical abilities, I couldn’t do most of these, but… I definitely can find 15 minutes a day to do strength training. Right now all I do is walk for an hour 3 times a week. I need to make that every day, too, I guess. 🙂 You look amazing Chanelle!
Chanelle says
Walking is great! Awesome job.
Karlyn Cruz says
I need to be more active. You’re motivating me to get off this couch.
Jennifer Williams says
I love quick workouts. I do them often as little mini challenges to add to my regular routines. I am definitely giving this a try in the morning!
Crystal says
I know that I come up with tons of excuses. These quick workouts are excuse-proof.
Claudette says
Look good as always! 🙂
NORAH says
Excellent and such a complete workout. I do some of those exercises at bootcamp class too.
Tatanisha Pitts-Worthey says
You make everything look so easy, very effortless. These are great workout routines, positions that I can actually manage.
Wendy @ ABCs and Garden Peas says
I personally love that this great workout can be done in just 15 minutes! Everybody can spare that amount of time, no matter how busy things are. Thanks for sharing!
Scarlet says
Looks like a great workout! I love the mini videos too!
gingermommyrants says
These would be amazing exercises to add to my routine. I love that you do not need any equipment to do these.
Tammi Roy says
I love this workout outfit. The colors are fantastic. I will have to try the Strict burpees. You do it so well.
Cinny says
I really hate burpees! LOL, I find myself dreading them. I just did a bunch of squats and ab work today though and it felt great to have my muscles burn.
Chelley @ A is For Adelaide says
They are the devil! I swear I cannot do more than 7 in a row!
Ann Bacciaglia says
These look like great exercises. The Crab toe-taps look so hard to do. I will have to work up to these for sure.
Laura says
Any modifications for the burpees for those of us with knee issues?
Chanelle says
You can do the pushups with your hands on a raised surface (table, couch), then still hop your feet forward. Then, instead of the tuck jump, jump straight up reaching your hands to the ceiling. Hope this helps!
Jennifer Williams says
I step out the burps and skip the jump at the end. It really helps me with my knees.
Terri Oliver Steffes says
I don’t know why, but I have absolutely zero interest in any form of exercise! I need to find something that I will do and do consistently. What a strong woman! Great videos!
lisa says
This looks like a nice kick my butt workout in a short time! I’ll have to save this for the days I’m crunched for time!
Chelley @ A is For Adelaide says
This is a heck of a workout! I need to get on those squats- they are no joke!
Amber NElson says
Wow. Those squats don’t look like the squats I do. HA!
Pam says
You really are in such great physical shape. I am in awe. I wish I could just manage to do a small part of what you do but for now I need to just concentrate on getting back into a walking routine.
Mykidsguide says
I am walking and I have lost a few pounds already. I think these exercises will help me tone the muscles.
Amanda Ripsam says
I wrote a comment earlier but I think google ate it. I couldn’t seem to hit enter so here’s my attempt again.
I do jazzercize three times a week. I actually did work out today. I had Bella come with me. Her school does the late start on Wednesdays Bella even joined in with me today.
Elizabeth O. says
I would mostly focus on the ab workout to scalp my tummy at least. These are awesome! Thanks for the detailed instructions!
dana vento says
Ummmm. Wish I had this bounce-ability or flexibility. I still swim:)
Shauna says
Wow, now these are some workouts. For those of us that can’t do a full pushup, would you suggest working on the pushup part of the leg part in exercise 2?
Chanelle says
Yes, definitely. You can even start by doing the pushups from your knees.
Crystal says
These sound like something I could manage. Not that the exercises would be easy but I can fit them in my schedule.
Kyleigh says
I love that you included gifs. It really helps demonstrate these workouts for people like me that aren’t physically activity…yet. I will be giving these a try!
Melissa says
If I could get in shape like you, sign me up! Thanks for sharing these work outs, I need to do them!
Toni | BoulderLocavore says
These workouts put me to shame! I’ll live vicariously.
[email protected] says
Excellent tutorial. Those look like some serious exercises to work on the mid section.
Nicole Escat says
I love working out at my house, these workout really helps thanks.
jasmine says
Always inspirational! You’re workout clothes are always cute too
Shaylee says
I love workouts that don’t require any equipment! thanks for these great options!
Debbie Denny says
That sounds like a tough one. I hope I make it past warmup. I do hope I can make it all the way through.
Valerie says
This looks like a really tough workout! I am going to try it and see how I do.
Vera Sweeney says
Oh my gosh that is a great work out! I am not sure I could do all these push ups, but my arms would look amazing!
Jeanine says
Saving this. I have started jogging again and plan to start working out slowly, this would be perfect to keep on hand. You are sooo inspiring!
Katie @ Pick Any Two says
Wow, this is very intense but awesome!!! I’m just getting back into exercise after having my second child, so I’m going to make a goal of working up to some of these moves!
Ana De- Jesus says
Just looking at you inspired me to get healthier and whip myself into shape. I am slim but have severe fatigue and pain so having the motivation to exercise usually goes out the window. What would you recommend to start off?
Chanelle says
I truly recommend weight training over cardio if you are starting out. The more muscle you have, the more calories your body can burn throughout the day!
Amanda Ripsam says
I think I will stick with jazzercize there is no repitle push ups of any kind involved there. I think I’ll leave the reptile push ups to the pros.
Great work out video the instructor makes it look so easy,
Lisa says
I think I would break something if I tried a reptile push-up. Like need a doctor kind of break something. But you make it look so easy.
Debra says
I always say that I don’t have enough time to do a workout. However, 15 minutes is something even I could fit into my day!
Sabrina @ Dinner, then Dessert says
That’s such a brutal workout for only being 15 minutes! But I guess that’s the point, huh?
Alisha says
I am bookmarking this! I need some new at home workouts – and this looks to be perfect!
Patty says
You are right! My butt is kicked just watching you!
You are truly an inspiration – and a beautiful young lady.
Jamie H says
Reptile push ups? I can’t even do a regular push up! Gotta work up to those!
Sara P. (@SensiblySara) says
Everytime I see these, I want to jump up and start doing them! One day I might! 😉 I’d do all but #5 – I loathe burpees!
Chasing Joy says
These look intense. I’d be doing some modifications.
Sarah Bailey says
Now that sounds like one awesome workout – oh to have the energy to do it. x
Samantha Pierce says
This is a great 15 minute workout!
tara pittman says
These are great exercises to do when it is too cold for a walk. You make it look so easy.
Adriana Martin says
This workout routine looks very effective I need to start working out =)
Dawn says
These Workout Wednesday posts are such a great resource. I love how easy you make it with those gifs.
Pam says
Reptile push ups look like they would kick my butt! This is a serious workout!
Catherine S says
This looks like a great 15 minute workout. I will add this into my regular routine.
Gingermommy says
This looks like a great routine. Love the leggings as well
Jeanette says
I seriously admire you! If I had just an ounce of your motivation I would be in so much better shape!
[email protected] says
These are great! I love the gif examples–very helpful!
CR Williams says
Goodness gracious these look so hard to do. But like they say no pain no gain!
Melissa Pezza says
I really enjoy your Workout Wednesday posts. I’m an avid runner, and this strengthening workouts have really helped me round out my routine.
Stacie @ Divine Lifestyle says
I am loving these Workout Wednesdays. I’ve actually been doing some of these, and the gifs really help.
Rachel Mouton says
I just love all of your workout tips! One day I’m going to try them and look soooo sexy 🙂
Julie Waldron says
This looks a good exercise routine. I really need to get in shape & should give this a try.
Jennifer says
That’s a great routine. Thanks for sharing this. I’m sure it will get me into shape in no time.
Myrah - Coupon Mamacita says
I want to be like you when I grow up!!!!! You are to admire!
Deanna says
Okay, I’m feeling motivated now. I will be trying this out this morning.
Scott says
I think I need a rest just after watching your .gifs. Does look like a demanding routine though!
Patricia Delgado says
Hi, I am an obese woman and I have lost 40lbs since January, I wanted a challenge but knew that I wouldnt be able to do some of your exercises so instead of saying forget it, I pushed myself to do whatever I could with all I had in me and then I modified the ones that I couldn’t yet to (reptile push ups etc.) Into a way that I could still do them and I am drenched, thanks for a amazing challenge this morning!
Chanelle says
I am so happy to hear that! Keep up the awesome work and please keep me posted!
Jason Young says
Very nice as always Chanelle. I’m curious to see how many reptile pushups I can do. Will keep you posted.
Mary Beth Elderton says
I do something like this {modified by a physical therapist to accommodate my age (*cringe*) } as a way to strengthen the pelvic area after I dislocated the pelvis and as a way to strengthen the muscles of the pelvic floor. It is hard but worth it.
Joely Smith says
Yup … that last one Strict burpees x 10 OMG hahaha how do you DO this? You are seriously my hero! Much love!
Joely Smith says
Yikes haha this one may be too over my level right now but I love your posts and always come here to find new ideas and stay motivated!
Ranesha Wilson says
Motivation for me to get my butt up. Great workout.
Angela Saver says
You definitely motivate me to get moving more! Thanks for the inspiration!
Michele says
I honestly don’t know how you do all this-but I give you all the credit in the world. I would probably end up with some torn ligaments or bones!!
Ourfamilyworld says
This looks like a really tough set. I’d like to give it a shot, though.
Jenna Wood says
Squat jumps kill me the next day but I always feel so pumped up and accomplished after. This is a great repetition workout, thanks for sharing!
LydiaF says
Whoever invented burpees should be smacked, lol. At one time I could do all of those (Thanks, ShaunT) but now I’m not so sure 🙂 Great workout.
Adriana Martin says
wow that routine is tough! But I can see the results you are in great shape!!
Lois Alter Mark says
I’m exhausted just watching these. It would probably be better though if I started doing Workout Wednesday instead of Where’s the Donut Wednesday 🙂
Crystal says
Those reptiles are going to have me crawling under a rock! They look tough! I am willing to give them a shot though (as long as no one is looking).
Betsy Segars says
Loving these tutorials! It makes working out not seem so bad 🙂
Debra says
Oh man! That looks tough! Thanks for sharing!
Mykidsguide says
I’ve tried the abs roll ups and boy, it was tough. But, you really make it look so easy.
Michelle F. says
Another great workout. Those Gifs are really helpful too.
Robin (Masshole Mommy) says
Agreed. It is always easier when you see someone demonstrate it, right?
Robin Masshole mommy says
Amwraps are a killer, but I love working out that hard because of the great feeling of accomplishment I have when I am done.