7 Awesome AMRAP workouts

AMRAP 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, for me, 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 7 AMRAP workouts you can do to get your heart pumping in just 12 minutes flat:

Burpee Mania AMRAP Workout

burpeesGet ready to do a ton of burpees with this super effective AMRAP workout! Don’t worry, it goes by fast.

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

View the full Burpee Mania AMRAP workout instructions here.

Fight Ready 12 Minute AMRAP Workout

Get in fight ready shape with this kickboxing-inspired AMRAP workout. Remember, if you don’t have access to a punching bag, you can still just shadow punch + kick and you’ll still get a good workout.

Equipment needed: 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

Do the Fight Ready 12 Minute AMRAP Workout!

Gasping For Air AMRAP Challenge Workout

burpee tuck jumps_redGet out of breath in no time with this super effective AMRAP workout using nothing but your own body.

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

Get after the Gasping for Air AMRAP Challenge Workout here.



Cardio Killer AMRAP Workout

Get your heart racing with this ploy-focused workout guaranteed to make you sweat.

Equipment needed: Jump rope, punching bag (optional)

50 High knees w/ jump rope
5 Burpee tuck jumps
50 Straight punches
30 Tuck jumps
5 Push up plank jumps
10 Sit ups

View the full Cardio Killer AMRAP Workout.

Minimal Equipment Indoor AMRAP Workout

I get a lot of requests for workouts that don’t have a ton of jumping in them, so this is one you can do even if you live on the top floor or have grouchy neighbors.

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

Check out the Minimal Equipment Indoor AMRAP Workout.

Total Body Conditioning AMRAP Workout

pull upsWork your entire body with nothing but a jump rope and a pull up bar in this full body AMRAP workout.

Equipment needed: Pull up bar, jump rope

Complete as many rounds as possible in 12 minutes:

30 Double unders (substitute 60 single unders for double unders if needed)
10 Pull ups
20 Jump lunges
15 Push ups
10 Hanging leg raises

Try the Total Body Conditioning AMRAP Workout here.

Bodyweight and Medicine Ball AMRAP Challenge Workout

Get an awesome full body workout using nothing but your own body and a medicine ball. Warning: your legs will burn by the end of this one.

Tip: On the pistols, just go down as far as you can or try a modified version to work up to the full thing.

Equipment needed: Medicine ball

20 Air squats
40 Mountain climbers
10 Side lunges / per leg
3 Pistols / per leg
20 Medicine ball twists

Crush the Bodyweight and Medicine Ball AMRAP Challenge Workout.

Work hard!!!