Get ready to burn fat and build lean muscle with this AMRAP (as many reps as possible) workout from personal trainer and founder of The Fitness App, Jillian Michaels…
This AMRAP (as many reps as possible) workout from Jillian Michaels will help you burn fat fast and build lean muscle from top to toe to promote weight loss, all-over toning and improved fitness.
To do it, perform each of the eight moves in the order shown, doing as many reps as possible for 30 seconds before moving on to the next exercise without resting.
After completing one round, rest for one minute, then repeat the round two more times. If you have a good existing fitness level, you should perform the plank and bicycle crunches for 60 seconds each time.
Jillian Michaels’ AMRAP workout…
PUSH-UPS
Works your upper body, including your chest, shoulders, arms and core.
- Lie face down, toes tucked under and hands on the floor at chest level, slightly wider than shoulder-width.
- Brace your abs and push up until your arms are fully extended, so your body forms a straight line from your heels to your neck (A).
- Inhale, then lower your body by tucking in your elbows and pulling them close to the body so that your upper arms form a 45° angle with your torso (B).
- Pause, then exhale and push yourself back to the start position. Focus on keeping your core engaged to prevent your hips from dropping.
MOUNTAIN CLIMBERS
Train your entire core while improving your cardio fitness, agility and endurance.
- Assume a straight-armed plank position so your body forms a straight line from your shoulders to your ankles.
- Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can (A).
- Return to the starting position and repeat with your left leg (B) to complete one rep, then continue alternating at pace.
- Focus on keeping your hips low and your core engaged at all times. Until you master the technique, without losing good form, keep this move slower and more controlled.
SUPERMAN
Strengthens your back, core, glutes and hamstrings to the max.
- Lie face down with your arms straight, extended forwards, and head and neck in a neutral position (A).
- Keeping your mid-section stable, inhale and, as you exhale, lift your arms and legs off the floor, feeling the contraction in your lower back and glutes (B).
- Hold for a count of two, inhale, and slowly lower your limbs back down. Focus on maintaining slow and controlled movements. Keep your gaze down and don’t bob your head.
BURPEES
This full-body move will raise your heart rate to boost fat burning.
- Stand with your feet shoulder-width apart. Lower into a squat position and place your hands on the floor shoulder-width apart (A).
- Then, with your weight on your hands, kick your feet back so you’re on your hands and toes (B).
- From this position, jump your feet back to your hands (C), then reach your arms over your head and, finally, jump quickly into the air (D). That’s one rep.
ALTERNATING FORWARD LUNGES
Work your hamstrings, quadriceps and glutes.
- Stand with your feet hip-width apart and hands on hips (A).
- With your chest and chin high, inhale and take a long step forward with your right leg, until both knees are bent at 90° (B). Ensure your front knee doesn’t go over your toes.
- Exhale, push off your right leg and return to start position. Repeat on the other leg to complete one rep.
SQUAT JUMPS
This explosive move works your lower body and core and gets your heart racing.
- Stand with your feet shoulder-width apart and your toes pointing forwards, with your arms loose by your sides.
- Inhale, bend your knees and lower your hips into a squat until your thighs are parallel to the floor (A).
- Keeping your head up and core engaged, jump up explosively and swing your arms into the air (B). Land with soft knees, then repeat.
STRAIGHT-ARM PLANK
This isolation exercise trains your deep core muscles for a flat stomach.
- Start by lying on your front with your legs straight out behind you and your hands placed on the floor beneath your shoulders.
- Tuck your toes under, engage your abs and lift your hips off the floor as you fully straighten your arms to come into a high-plank position.
- Keep your shoulders directly over your hands and look at the floor. Focus on keeping your abs and glutes squeezed hard throughout so that your body forms a straight line from your shoulders to ankles.
BICYCLE CRUNCHES
This twisting crunch works your core, upper and lower abs and obliques.
- Lie on your back with your feet off the floor, knees up above your hips.
- Place your fingertips to your ears, keeping your elbows wide, and lift your head off the floor.
- Exhale, peel your right shoulder across to your left side as you extend your right leg, bringing your right elbow to your left knee (A)
- Inhale, return to centre and exhale to move in the opposite direction (B) to complete one rep, then continue alternating sides.
- Focus on keeping your upper back off the floor, to maintain tension in your abs.
Health and wellness expert Jillian Michaels is the creator of THE FITNESS APP BY JILLIAN MICHAELS. Visit jillianmichaels.com for more information and keep up with her at @jillianmichaels.
Click here to read our exclusive cover star interview with Jillian Michaels!
SQUAT JUMPS
This explosive move works your lower body and core
and gets your heart racing
• Stand with your feet shoulder-width apart and
your toes pointing forwards, with your arms loose
by your sides.
• Inhale, bend your knees and lower your hips into
a squat until your thighs are parallel to the floor (A).
•Keeping your head up and core engaged, jump up
explosively and swing your arms into the air (B). Land
A B with soft knees, then repeat.
