There’s nothing quite like a challenging workout to relieve stress, increase energy, and boost your mood. Over the last few years I’ve enjoyed switching up my exercise routine from time to time to prevent burnout and keep things exciting. I recently added some bodyweight amrap workouts into the mix and was pleasantly surprised at how much I enjoyed them!
What Is AMRAP?
A few months back I was introduced to the idea of AMRAP workouts. AMRAP stands for “as many reps as possible”. This method of “timed” exercise helps to burn some extra calories while at the same time increasing muscular endurance. Although I’m a bit partial to weight training, this change up is an excellent addition to any workout routine.
I’ll admit that initially I wasn’t too convinced that performing only bodyweight exercises would be much of a challenge, but I quickly discovered I was wrong! If you are faithful to genuinely push yourself to the max on each exercise you will certainly get a good workout in!
My husband and I are always up for a good challenge, especially when it is fitness related. We created this AMRAP workout with no equipment below as a fun way to push our bodies in a way that they aren’t typically pushed.
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What Kind of Workout is AMRAP?
AMRAP workouts are typically considered to be a form of HIIT (high intensity interval training) exercise. The constant exertion raises your heart rate, but then it periodically lowers when performing an easier exercise. This type of workout is perfect for torching extra calories when you’re short on time!
Does AMRAP Burn Fat?
You may be wondering if this unique way of exercising can burn some fat along the way and the answer is “yes”! In general, HIIT workouts, such as bodyweight AMRAP workouts, are one of the best methods of burning fat. They also tend to burn calories more quickly than steady state cardio AND continue to burn calories long after your workout is over.
Although you may choose to complete this full body bodyweight AMRAP workout on your own, I’d like to encourage you to get a workout buddy if possible. It honestly makes it so much more enjoyable! Grab a pen and paper and write down the amount of reps you’re able to complete (with good form) for each exercise.
This is a fun way to get your spouse involved in some healthy competition or teach your children some healthy habits. My husband and I enjoy working towards a “prize” for the winner. My prize of choice typically looks something like my husband making dinner for the evening or bathing and tucking the kids in that night. Make it fun and push yourselves!
I’ve noticed over the years that our children are naturally drawn to our own hobbies or interests. If they see that we have a genuine interest in exercising they will most likely want to follow and be active as well. Your children may not be able to perform each exercise on this list, but that is okay! Teach and help them with what they are able to learn. Or create your own workout together! Make it fun and enjoy encouarging and challenging one another!
Bodyweight AMRAP Workout Exercises
The idea is to perform each of these 15 bodyweight AMRAP exercises listed below for one full minute (ideally to complete failure) without taking a break in between (unless it is for a quick sip of water). If you are truly pushing yourself, each muscle group should be fully fatigued. This will, overtime, break down the muscle and initiate repair resulting in increased muscular endurance.
Factoring in a few short water breaks and breathers this should take you between 15-20 minutes, give or take, to complete. Try to increase your reps each time you begin this 20 minute bodyweight AMRAP workout.
1. Dive Bomber Pushups
Begin with your rear in the air, toes and hands firmly planted on the ground. Slowly lower your arms then rear down and then push back up.
2. Sitting Pull ups
This one is actually meant to target your biceps if done correctly, but can be a bit tricky to get the hang of. The idea is to pull up your legs using your biceps not your abdominal muscles. Begin with knees bent, legs together, and elbow on the ground. Pull up on your legs and lower back down.
3. Tricep Extensions
This is one of my new favorites! Begin in a plank on hands position. Slowly lower yourself down until you’re in a normal plank position. Then push back up using your triceps and forearms while keeping your hands firmly planted.
4. Triangle Pushups
These triangle pushups are a challenge for sure! Begin in a pushup position with your hands together to form the shape of a triangle. Slowly lower yourself and push back up. These are an excellent tricep exercise. If you’re unable to complete these with good form it is perfectly okay to drop to your knees. You may alternatively choose to do tricep pushups by simply keeping your arms closer to your body with your hands a bit lower than a normal pushup.
5. Chair Dips
A classic triceps move that is sure to bring the burn if you do them long enough. These are best done with a solid surface about knee height such as a chair, coffee table, steps etc. Start with legs out in front and palms facing backwards while gripping the chair. Lower yourself down until your arms are parallel to the ground and push back up.
6. Jump Squats
This one definitely brings some cardio to the workout. Start in a simple squat position and push yourself up using your glutes, hamstrings, and quads until your feet are completely off the ground.
7. Pendulum Lunges- The Perfect Bodyweight AMRAP exercise
These pendulum lunges are a unique twist on the traditional lunge. Begin in a reverse lunge, then push off while swinging the same leg forward into a front lunge. Repeat for a full minute and switch legs.
8. Step Ups
A simple chair works best for this one, but you can use anything of a similar height such as a bench, table, stairs etc. Start with one foot firmly placed on the ground while stepping up onto the chair with the other leg. Then raise the first leg up to be parallel with the ground and lower back down. Repeat until fully fatigued and then switch legs.
9. Reverse Lunge with Hop
Lunge backwards then swing the same leg up for a hop while pushing off with the opposite leg. Repeat until fully fatigued and then switch legs.
10. Fire Hydrant to Donkey Kicks
Begin down on your hands and knees. Lift one bent leg out to the side and back to the middle. Then kick your leg up and behind you and lower back to the middle.This completes one rep. Do not stop in between reps by resting your knee on the ground. Try to keep that leg up and moving the entire time. Repeat until fully fatigued and then switch legs.
11. Single Leg Glute Bridge
Lie down with knees bent. Lift one leg in the air and then squeeze your glute muscles to lift your rear off the ground. Lower back down and repeat.
12. Reverse Crunches
Lie down with knees bent. Slowly bring both legs up towards your torso while keeping your abs engaged, and lower back down to the starting position. It’s important to keep the abdominal muscles engaged the entire time.
13. Flutter Kicks
Lie down with legs straight in front of you. Lift both legs off the ground while alternating kicks. The lower your legs are to the ground the more difficult the exercise.
14. Trap Squeeze
Lie on your stomach with arms to your side and palms facing up. Flip arms out and up while squeezing your trapezius muscles.
15. Superman with Punch
Lie on your stomach with arms outstretched above your head. Simultaneously lift your arms and legs off the ground. Pull back arms and squeeze and then punch forward. Lower yourself back down (arms and feet on the ground) and repeat.
Remember to complete each and every exercise to the best of your ability until your muscles are completely fatigued and then jump right into the next exercise.
I hope this bodyweight AMRAP workout is a fun change of pace for you!
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