14-Minute Advanced Workout

Every major muscle group targeted in 14 minutes.

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.

14-Minute Advanced Workout

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

Instructional Videos

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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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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