15 minute hiit pyramid {4 exercises, 15 min amrap}

15 minute hiit pyramid {4 exercises, 15 min amrap}

pyramid and amrap training methods collide for a 15 minute total body strength training workout that will get your heart pumping.

because you guys loved my last 10 minute amrap workout i’m back with another amrap {as many rounds as possible} workout. but i’ve added a twist, making this a pyramid workout so the reps decrease as you work your way down the pyramid of exercises. and since these exercises are less cardio intense and more strength based I upped the time to 15 minutes of work.

to be completely honest, I put the 10 minute amrap workout together and filmed it without actually completing the entire workout. and then I actually did it last week when I was in need of a quick home workout and holy bananas, that was legitimately hard! I made it through 5 rounds, but I remember being hunched over and panting as I looked at timer on my phone after the second round and seeing that I was only at 3 minutes and 40 seconds in…I was like no way!

So if you struggled getting through the 10 minute amrap, you were not alone. But this time around, I did actually test this workout start to finish and it’s a lot less cardio intensive and more strength based; that said, it will still get your heart pumping {hello split jumps} so you get the most bang for your 15 minutes.

the workout

pyramid and amrap training methods collide for a 15 minute total body strength training, hiit workout. There are 4 exercises, each exercises has a specific number of repetitions; the reps decrease as you work your way down the pyramid.

complete the number of reps listed per exercise. then repeat entire circuit as many rounds as possible {amrap} in 15 minutes. no equipment required so you can do this circuit anywhere, anytime.

see video above for complete workout and proper exercise form.

reverse lunge + front kick — 20 reps per leg

walk out plank + push up — 15 reps

split jumps — 10 reps

rolling low planks — 5 reps

15 minute hiit pyramid workout:

complete the number of reps listed per exercise. then repeat entire circuit as many rounds as possible {amrap} in 15 minutes. no equipment required so you can do this circuit anywhere, anytime.

• 20 reverse lunge + front kick {20 reps per leg}
• 15 walk out plank + push up
• 10 split jumps
• 5 rolling low planks

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Original article and pictures take www.nourishmovelove.com site