Killer Equipment-Free AMRAP Workout (+ A Post-Workout Protein Pancake Recipe!)

Although we’re big fans of simple, functional workout equipment like pull up bars, dip bars, and jump ropes here at 12 Minute Athlete, we also absolutely 100% believe it’s possible to get an awesome full body workout using no equipment at all.

That’s why we regularly post equipment-free workouts here on the site, and why we’re excited to bring you this super-efficient Killer Equipment-Free AMRAP Workout today in partnership with one of our favorite protein sources, AllWhites 100% liquid egg whites.

This workout requires no equipment at all and uses just a little bit of space, so you really have zero excuses not to do it!

Read on below for all the workout instructions, and make sure to check out our newest protein pancakes recipe for a drool-worthy post-workout meal that’s easy to make and packed full of protein.

Killer Equipment-Free AMRAP Workout

As already mentioned, you won’t need anything but your own bodyweight and a small amount of space for this workout. You’ll need to set a timer to count down from 12 minutes, then complete as many rounds as possible before the timer beeps:

10 Candlestick jump ups
10 Push up in & outs
10 Burpee lateral jumps
20 Jump lunges
10 Superman raises
10 Split leg v up combos

Work as hard as you can! You’ll get what you put into this workout, so don’t hold back.

Exercise Descriptions

Candlestick Jump Ups

How to do it: From standing, squat down, roll onto your back, and lift your legs off of the floor straight above you in a candlestick position. Try and keep your knees as straight as possible and your toes pointed as you contract your abs.

Bend your knees and quickly lower them to the ground touching or almost touching your butt. Use momentum from the roll and lean forward and stand up.

Immediately jump into the air with your arms above your head, then repeat.

Push Up In/Outs

How to do it: Get into a push up position with your shoulders directly over your hands and your arms close to your sides. Lower down and do a push up, focusing on keeping your arms as close to your sides as you can.

Next, push up explosively and land your hands in a wide push up position. Lower down and do a wide push up.

Push up explosively and return to the starting position.

Burpee Lateral Jumps

How to do it: Stand up straight, then drop down and do a burpee and instead of the jump up, jump as far to you can to one side. Immediately do another burpee then jump back to the starting position.

Jump Lunges

How to do it: Start in a lunge position with your back knee touching or almost touching the floor.

Jump up explosively and switch legs so that your rear leg is in the front and front leg is in the rear. Repeat as fast as you can.

Superman Raises

How to do it: Lay on your stomach with your arms straight by your ears. Raise your arms and legs simultaneously as high as you can, making sure to squeeze your butt as you do so. Hold, then lower back down and repeat.

Split Leg V Up Combo

How to do it: Lie on your back with your arms straight above your head and your legs straight. Pull your belly button towards the floor, then raise your right leg as you reach both arms towards your right foot at the same time. Lower back down then repeat on the left side.

Next, raise both legs up at once as you reach your hands towards your toes. That’s one rep.

AllWhites Strawberry Protein Pancake Recipe & Giveaway

Although we love a quick and easy post-workout smoothie, protein pancakes are another delicious and super satisfying option that help to encourage faster recovery and don’t actually take that much time to make.

We’re using AllWhites 100% liquid egg whites as an additional protein source in these pancakes because with 5 grams of protein and only 25 calories per serving, they’re a low-calorie protein source perfect for post-workout nutrition. Plus, they’re a great addition to protein pancakes because they help make them nice and fluffy without adding fat (ideal for your post-workout meal) or many extra calories.

Here’s how to make this AllWhites Strawberry Protein Pancake Recipe:


1 scoop vanilla protein powder
1/2 cup old fashioned oats
1/3 cup unsweetened applesauce
1/3 cup AllWhites 100% liquid egg whites
2 Tbsp Greek yogurt
1 tsp vanilla extract
1/2 tsp baking powder
1/4 cup fresh or frozen strawberries, chopped


Blend everything together except for the strawberries until there are no remaining chunks. Heat a nonstick pan to medium high (a large or pancake pan works best). Pour the batter onto the pan in small circular shapes, then evenly sprinkle strawberry chunks on each. When the pancakes start to bubble, flip and cook the other side.

Top with more strawberries, maple syrup, yogurt, or whatever you like!

Giveaway details: Comment below for a chance to win this awesome blender bottle and training mat to ramp up your workouts!

Macros (per entire recipe)

Calories: 340
Fat: 5g
Carbohydrates: 46g
Protein: 31g
Fiber: 8g

This is a sponsored conversation written by me on behalf of AllWhites 100% liquid egg whites. The opinions and text are all mine.

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10 thoughts on “Killer Equipment-Free AMRAP Workout (+ A Post-Workout Protein Pancake Recipe!)”

  1. Am recovering from a stroke. One goal is to be able to resume your workouts, which are so inspiring. Wouldn’t that be awesome?!

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