14-Minute Advanced Workout

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If you’re short on time but want a challenging workout that will push you to the limit, this workout is for you. This advanced workout targets every single major muscle group through various compound exercises. The high intensity and circuit routine also provides you with the benefit of any 14 minute cardio run. This is the perfect workout for all fitness levels.

Equipment Needed: yoga mat or soft surface, interval timer (Gymboss is a free app download), set of medium weights (8-12 lbs)

What to Do: Read the descriptions and watch the videos below. Perform each exercise for the designated time. No rest in between. Perform this workout at a high intensity, 3-4 times a week to keep you strong, toned and energized. If you’re up for a challenge add more round.

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Alternating Superman -30 seconds
2. Weighted Jackknife -30 seconds
3. Push-up Row to Burpee -60 seconds
4. Sumo Squat into Tricep Extension -30 seconds
5. Side Burpee to Pushup -30 seconds
6. X Jump -30 seconds
7. Plank Hip Dips -30 seconds
8. Alternating Lunge with Bicep Curl -60 seconds

Alternating Superman

Weighted Jackknife

Push-up Row to Burpee

Squat into Tricep Extension

Side Burpee to Pushup

X Jump

Plank Hip Dips

Alternating Lunge with Bicep Curl

Looking for a few more challenges? Try some of our favorite workouts:
Killer Kettlebell Workout Challenge
Plyometric Workout Challenge
10 Minute Belly Fat-Burning Workout

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