If you are ever at home and feel like doing some exercise but don’t know what to do or aren’t sure how long to do it for, here is a really neat routine that only lasts for 11 minutes but will seriously get the heart racing. It requires nothing but your body, and preferably a flat space. The idea is to blitz yourself over a three-minute period, take a quick break, and do it again, and again.
The triple mayhem
The triple mayhem works like this (movements standards at the bottom of this post):
The burpee lap will go down in the annals of history as one of those are-you-freakin-serious type activities that gets passed down from generation to generation during story time. You will certainly earn your breakfast getting this one done.
Burpee lap process
The burpee lap is the process of covering a distance of 400m by performing as many burpees as is needed to get to the finish line. To perform a burpee lap, you will need a stretch of space that will allow you to cover 400m. A 400m running track is ideal, but a 100m football field will work …
Whether you are pressed for time or just need a quick benchmark to gauge your endurance and aerobic capacity, the 10 Minute Bodyweight Pyramid AMRAP (As Many Rounds As Possible) is a beauty. It works like this:
The entire routine will take 10 minutes, so you will need a timer counting upwards to, or down from ten.