AMRAP stands for “as many rounds as possible” and is a time efficient way to get a workout in.

Here are 3 AMRAP no equipment necessary body weight workouts for you to try. If you have a kettlebell, you could use it in replacement of the final exercise in the series.

Beginners 

Sprinter sit up – 10

Push up – 5

X-body mountain climber – 10 each side

Lunge (rear leg elevated onto a chair or wall) – 8 each side

Jumping jack – 20 (if you have a kettlebell, you could do 20 swings)

Do one round and then take some rest, do as many rounds with perfect form as possible in 15-20 mins.

Doing the exercises with perfect form is way more important and beneficial than getting more rounds done, quality over quantity, always!

Intermediate

Knees to chest – 10

Push up + X-body mountain climber combo – 10 (left knee to elbow, right knee to elbow, 1 push up = 1 rep)

Lunge (rear leg elevated) – 10 each side

Burpee – 10 (if you have a kettlebell, 10 snatches each side)

Do one round and then take some rest, do as many rounds with perfect form as possible in 15-20 mins.

Doing the exercises with perfect form is way more important and beneficial than getting more rounds done, quality over quantity, always!

Advanced 

V-ups – 10

Pistol squat – 5 each side (use a door for support if necessary)

Burpee with push up – 10

High knees – 30 (fast stationary sprint, getting knees above hip crease)

Do one round and then take some rest, do as many rounds with perfect form as possible in 15-20 mins.

Doing the exercises with perfect form is way more important and beneficial than getting more rounds done, quality over quantity, always!

These type of workouts are great if you have limited time to train, like 20 mins or under.

Play around with those, and let me know how it goes in the comments section below.

Pete

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