Do Anywhere AMRAP Challenge Workout


Workout equipment:

Workout type: AMRAP

Timer setting: Countdown timer

Do as many rounds as possible in 12 minutes:

100 High knees
30 Air squats
10 Burpees
10 Diamond push ups
10 V ups


Leave your number of rounds in the comments below.

My rounds for today’s workout: 4 + 23 high knees

Did you do this workout?

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21 thoughts on “Do Anywhere AMRAP Challenge Workout”

  1. Got through 3 + 30 air squats. The weather is (finally) beautiful here, so I didn’t go all the way down in my burpee…would not have felt good on my driveway. 🙂

  2. 4 + 8 Air Squats! I pushed hard on that one and, holy s!mokes does it feel great in this awesome Indiana spring weather!

  3. Great workout! Wasn’t ready for that, but what a feeling! How would you recommend logging this workout in MyFitnessPal? I completed three rounds in about 13 minutes.

    • Awesome, Kim!!! You could probably count about 15-20 calories burned per minute, but honestly it’s really hard to log HIIT workouts because the calorie count never accounts for the metabolism burn afterwards.

  4. Hi Krysta
    I have a bulging disk in my lumbar spine which doesn’t really like HIIT. Is it ok to substitute the V ups in the 12 minute workout for jump lunges? I am looking forward to this and it’s great that you have included the burpee challenge, it is a good measure to see how far i will have come (when i do it again in 1 month). Thanks for your awesomeness!

  5. First time doing one of your workouts! I’m on the intermediate side of beginner… or the beginner side of intermediate – not really sure. Completed 2 rounds + 100 high knees and 10 air squats.

    This workout kicked my ass, I’m pretty sure I may have gargled my heart at some points.

  6. Late to the game on this one but finished 4 rounds with 3 seconds to spare! Feeling proud of that one especially having a light workout week. Thanks so much again for posting these awesome workouts!!

  7. 3 plus the high knees, air squats and 7 burpees. This was tough and fun at the same time. Loved it.


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