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AMRAP Workouts

AMRAP (as many rounds as possible) workouts are one of my favorite types of workouts ever to maximize time efficiency and overall effectiveness.

Not only do AMRAP workouts force you to work super hard during the entire workout, they also have a time limit on them which makes them a little mentally easier to get through than time challenge workouts since you know the pain will only last so long…...

Each and every one of these AMRAP workouts takes just 12 minutes and uses little or no equipment, so you really have no excuse not to give them a try. And don’t forget that you can always substitute bodyweight exercises if you don’t have access to any of the equipment called for in the workouts.

Here are 5 AMRAP workouts you can do to get your heart pumping in just 12 minutes flat:

ALL THE BURPEES 

Equipment needed: None

Do as many rounds as possible in 12 minutes:

  • 10 Burpees
  • 20 Air squats
  • 10 Burpees
  • 10 Pike push ups
  • 10 Burpees
  • 10 V ups

“ROCKY” 

Equipment needed: Bench/ Dip Bar, punching bag (optional)

Do as many rounds of possible in 12 minutes:

  • 10 Round kicks / leg
  • 5 Triceps dips
  • 40 Straight punches
  • 10 Squat jumps
  • 10 Knee raises

HEART RAISER 

Equipment needed: None

Do as many rounds as possible in 12 minutes of:

  • 100 High knees
  • 10 Diamond push ups
  • 50 Tuck jumps
  • 10 Side lunges
  • 10 Burpees
  • 10 Sit ups

CARDIO KILLER 

Equipment needed: Pull up bar, medicine ball

Do as many rounds as possible in 12 minutes:

  • 30 Air squats
  • 10 Pull ups
  • 30 Side lunges
  • 10 Pike push ups
  • 10 Knee raises
  • 30 Medicine ball twists

SICK BUCKET  

Equipment needed: punching bag (optional)

Do as many rounds as possible in 12 minutes:

  • 50 High knees
  • 5 Burpee tuck jumps
  • 50 Straight punches
  • 30 Tuck jumps
  • 5 Push up plank jumps
  • 10 Sit ups

GIVE IT A GO …. 

Record the number of rounds :)

#makethecommitment