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15-Minute AMRAPs For Busy People – 15 Free Workouts For You to Try

Get fit in just 15 minutes.

In this modern and busy world, it can often be hard to find the time to work out in the conventional sense. Travelling to your gym, getting changed, completing your 20 minutes of cardio followed by 40 minutes of strength before you stretch off, shower and make your way home. You could be talking about over two hours in total which, if like me you have a business, children and social life, can be completely unattainable.

This is where the power of the 15-minute AMRAPs for busy people comes in. I don’t care how busy your life is. Anybody can find a 15-minute window to commit to their training. This could mean keeping a kettlebell in your office and crushing it between calls, it could be next to your bath to make the most of your kids’ bath time routine, or it could be setting an alarm 15 minutes earlier and getting it done before your day starts.

AMRAP means “as many reps/rounds as possible.” This means that, in a 15-minute window, you should perform as many movements as you can from the prescribed exercises in the mentioned order.

We can all find a 15-minute window.

The argument to this is often that 15 minutes does not feel like enough. But in this article, I hope to show you just what 15 minutes can do. These 15-minute AMRAPs for busy people workouts will not only provide enough stimulus to the muscle fibres but will also tax the cardiovascular system enough to create a change and provide a sizable calorie burn.

Don’t believe me?

Well try them before you pass judgment 

15-Minute AMRAPs for Busy People

1. Bare Naked AMRAP 

  • 20 Air Squats 
  • 10 Hand release Push ups
  • 20 Lunges
  • 10 Burpees 
Source: Courtesy of CrossFit Inc.
Burpees

Stripping things back to the bare bones, this workout requires no equipment but will give you every opportunity for a huge calorie burn and a big muscle stimulus. This 15-minute AMRAP for busy people is about finding a pace that challenges you but allows you to continue to move and hang onto it for the entire time.

2. Fight Gone Minimal 

15-minute AMRAPs for busy people

3 Rounds

  • 1 min Burpees 
  • 1 min KB American Swings
  • 1 min Butterfly Sit-ups 
  • 1 min KB Thrusters
  • 1 min Chest To Floor Walkouts 
  • 1 min Rest

Technically, this 15-minute AMRAPs for busy people will actually take you 17 minutes if you perform everything. At the last round, you can choose two movements to exclude, if you are really tight on a schedule here.

A twist on the old classic Fight Gone Bad WOD, this workout provides us with a huge hit of total body strength and conditioning. We have the opportunity to really tax the lungs while also providing enough resistance work to disturb the muscle fibres and encourage some muscular growth.

3. Hasta La Vista 

15-minute AMRAPs for busy people:

  • 45 Jumping Jacks 
  • 3,6,9,12 of…
  • KB Over Burpees 
  • KB Clean and press/R
  • KB Clean and Press/L

This allows you to get some classic mixed modality work done without the need for a rowing machine, treadmill, skierg or assault bike. Instead, we use jumping jacks to provide the cardio stimulus to kick off each round before we battle through the increasing rep ladder of kettlebell over burpees and single-arm clean and presses.

4. Old Faithful 

15-minute AMRAPs for busy people

  • +1 hand-release push-ups
  • +2 KB Russian swings
  • +3 Air Squats

These 3 movements may be considered to be the basic, however, don’t think it will be easy. Hand-release push-ups increase by 1 rep per round, kettlebell Russian swings 2 reps per round and air squats 3 reps per round. It’s easy to see how challenging this can be when performed at the correct intensity.

5. Chase the Dragon

15-minute AMRAPs for busy people

5 rounds

  • 2 minutes work/1 minute rest
  • 15 KB Taters
  • Max Burpees

This is a fire-breather, hence chasing the dragon. You will be working with a beefed up Tabata style protocol of 2 minutes work and 1 minute of rest, you complete 15 kettlebell taters as fast as you can before hitting as many burpees as possible in the remainder of the 2 minutes- this is HIIT work at its finest.

6. Stuck in the Mud

Every 3 minutes for 15 minutes 

  • 12 Burpees
  • 24 KB Russian Swings
  • 48 Jumping Jacks

Every 3 minutes you will complete the triplet as fast as possible earning yourself some rest time while you wait for the next 3-minute window to start. You can increase this to a 15-30-60 reps if you really want some spice.

15-minute amraps for busy peopleSource: Luke Downing

7. Robust Wars

15-minute AMRAPs for busy people

  • 6 KB Single Arm Swings/R
  • 6 KB Single Arm Swings/L
  • 6 Push-ups
  • 18 Air Squat 
  • 20m KB Single Arm Suitcase Carry/R
  • 20m KB Single Arm Suitcase Carry/L

8. Beast Tamer

4 Rounds

AMRAP 3 mins 

  • 3 KB-Loaded Beast Explosive Deadlifts
  • 6 KB Thrusters 
  • 18 Jumping Jacks 
  • 1 min Rest

Perform as many rounds as possible of the kettlebell-loaded beast explosive deadlift, thrusters and jumping jacks in 2 minutes, resting the third minute before starting it again for a total of 4 rounds.

There are compound movements and then there are these. Loaded Beast Explosive Deadlifts and Thrusters are double compound movements! This requires you to use almost every muscle in your body to perform, making them very taxing! Chasing 3+ rounds per 3-minute AMRAP will take you to a deep and dark place.

9. Simple Mathematics 

15-minute AMRAPs for busy people

  • +1 KB American Swings
  • +1 Burpees
  • +1 KB Russian Swings
  • +1 Butterfly Sit-ups 

Going long here, 15 minutes increasing 1 rep per round, the swing variations will provide a slightly different challenge as we increase in volume. You want to use the posterior chain as much as possible to provide some oomph.

Related: 10 Tough 30-Minute Kettlebell Workouts

​​10. Cliffhanger

15-minute AMRAPs for busy people

6 Rounds

  • 90 seconds work/60 seconds rest
  • 45 Mountain Climbers 
  • Max KB Alternating Arm Snatches 

90 seconds of work with a 60 seconds rest, this is a decent rest period so make sure you earn it – go hard during the 90 seconds and really push the envelope. We count mountain climbers as right knee + left knee for 1 rep. Once you complete 45 you will rip up as many snatches as possible.

11. Kettlebell Trifecta 

15-minute AMRAPs for busy people

  • 50 High Knees
  • 2,4,6…
  • KB Sumo Deadlift High Pulls 
  • KB Headcutter
  • KB Goblet Lunges 

The set-up here is similar to previous AMRAPs – you will complete 50 high knees before tackling an increasing ladder of sumo deadlift high pulls, headcutters and goblet lunges. These increase by 2 reps per round, high knees we count the same as mountain climbers (Right + Left Knee = 1 rep)

12. Lady Godiva

15-minute AMRAPs for busy people

  • 60 Jumping Jacks
  • +5 KB Russian Swings
  • +5 Down ups

Another workout where we use the low-impact bodyweight movement as our cardio piece. This has been a go-to workout for me over the years in many forms. You can switch up the cardio method depending on equipment availability, but the increasing ladder of 5 reps per round on the Swings and Burpees maintains the difficulty level of this workout.

Related: Intense 20-Minute AMRAPs Workouts Every Athlete Should Try

13. Sloggerknocker

10 rounds

  • 60/30 sec
  • Odd Rounds – AMRAP KB Thrusters 
  • Even Rounds – AMRAP Burpees 

10 rounds of 1 minute of work with a 30 seconds rest between each, you’re going as many reps as possible of thrusters on odd minutes and burpees on even minutes. This is the definition of lung-busting.

14. Custard 

15 min cap:

  • 15 KB Taters
  • 15 Burpees
  • *Reduce 1 rep per round

High rep, high volume. This is a simple couplet descending ladder. You complete 15 reps of both movements followed by 14, then 13, all the way down as far as you can in 15 minutes. Grunt and grind work.

15. Bindy

15-minute AMRAPs for busy people

  • 15 KB Russian Swings 
  • 10 Plyo Lunges
  • 5 Burpees 

Cindy’s overly aggressive sister from another mister, this workout requires you to grit your teeth and hold on tight – it’s a real blower.

And those are the 15 workouts of 15-minute AMRAPs for busy people. If you perform these workouts with intent and intensity you will get more out of that 15-minute window than most do during their 60-90 minute gym-based workout.

Don’t let time control you, you control the time

If you need anything more from me I can be found on Instagram @LukeyDPT or at my website www.lukeydpt.com.

You can find my eBooks via the store on my website which will give you some structure kettlebell functional fitness and I also work with clients in a remote coaching capacity if you require something more.

Just keep moving

Take Care

LD

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