Are you having trouble to fit in your workout? Try this no equipment and super effective AMRAP workout. It works your whole body, gets your heart pumping and burns tons of calories. You can decide for how long you want to do it. 5, 8 or 12 minutes, make it fit to your schedule. Before starting do a 5 minute warm-up to prepare your body for the challenge ahead.

1. How to do a proper squat
– Stand with your head facing forward and your chest held up and out.
– Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
– Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
– Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels
– Keep your body tight, and push through your heels to bring yourself back to the starting position.

2. How to do a proper mountainclimber
– Start in high plank, hands stacked below your shoulders and your body in one straight line. Make sure your neck stays in line with your body.
– Quickly draw your right knee into your chest, and extend the leg back out as you drive your left knee to your chest. To raise your heart rate, run your knees in as quickly as you can.
– Don’t let your butt go up in the air and make sure you’re not sagging into your shoulders.

3. How to do a proper push-up
– Start in high plank, hands stacked below your shoulders and your body in one straight line. Make sure your neck stays in line with your body. Start in a high plank position. Brace core (tighten abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
– Begin to lower your body—keeping back flat and maintaining a neutral neck—until your chest hovers over the floor. Don’t let your butt go up in the air; your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body.
-Keeping core engaged, exhale as you push back to starting position.

4. How to do a proper superwoman
– Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
– Keeping your arms and legs straight and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor.