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Workouts for Women

The AMRAP Workout for When Holidays Get Hectic

Three moves, 10 minutes. It’s all you need to burn fat and target your entire body.

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Time management is key during this busy time of year, and the first thing to go by the wayside is usually your workouts. But, honestly, everyone has 10 minutes to spare, so put on your Spandex and get your lift on with this kick-ass AMRAP workout that will burn fat and work every major muscle group in less time than it takes to check out from the Gap at the mall.

How-To: AMRAP Workout

After a 5- to-10 minute dynamic warm-up that includes things like leg and arm swings, air squats and Spiderman crawls, start your timer: do as many complete rounds as you can of these three moves, resting only when you absolutely have to. Write down the number of completed rounds, plus any additional reps you did, and try to beat your score next time.

  • 12 Push-Ups Plus
  • 25 Jumping Jacks 360
  • 15 Thrusters

Push-Up Plus

Push-Up to Shoulder Tap
(Photo: Getty Images)

Setup: Get into a push-up position with your hands underneath your shoulders and your head, hips and heels in line.

Action: Bend your elbows and lower your chest toward the floor. When it touches or nearly touches extend your arms to rise back to the start. Hold at the top and do 4 shoulder taps, quickly touching your hand to your opposite shoulder while keeping your hips steady. That is one rep.

Jumping Jacks 360

Jumping Jacks
(Photo: Getty Images)

Setup: Stand with your feet hip-width apart, arms at your sides.

Action: Jump your feet apart and raise your arms overhead, then immediately jump them back together and lower your arms. Each time you do a jack, do a quarter turn to the right. After 4 jacks reverse direction and go to the left. Continue alternating sides.

Thrusters

Barbell thruster
(Photo: Getty Images)

Setup: Stand with your feet shoulder-width apart, feet turned out slightly, and either hold a set of dumbbells at your shoulders, or a hold barbell in the front rack position, elbows high.

Action: Kick your hips back, bend your knees and squat as low as you can go, bottoming out if your flexibility allows. Then extend your knees and hips and quickly stand back up to the start, using that upward momentum to help press the dumbbells or barbell up and overhead to a full extension. Lower the weight and repeat right away.