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Get in Shape Anywhere with AMRAP Bodyweight Workouts

Updated: Apr 15

A bodyweight AMRAP workout is a great way for beginners to start their fitness journey. AMRAP stands for "As Many Rounds as Possible," and the goal is to complete as many rounds of a set of exercises as possible within a certain time frame. This type of workout is effective because it provides a full-body workout while also building cardiovascular endurance.


There are several benefits of doing bodyweight AMRAP workouts, including:


Convenience: Bodyweight exercises can be done anywhere and at any time, making them a convenient choice for those with busy schedules.


Affordability: Bodyweight exercises don't require any equipment, so you can get a great workout without having to spend money on gym memberships or equipment.


Increased Strength: Bodyweight exercises are highly effective for building strength in multiple muscle groups, including the chest, arms, legs, and core.


Improved Endurance: The high-intensity nature of AMRAP workouts can help improve cardiovascular endurance and overall fitness.


This beginner-friendly bodyweight AMRAP workout can be done in just 20 minutes and requires no equipment. Set a timer for 20 minutes and complete as many rounds as possible of the following exercises:


Squats: 20 reps

Push-ups: 10 reps

Lunges: 20 reps (10 per leg)

Plank: 30 seconds

Tips for Success

To get the most out of this bodyweight AMRAP workout, it's important to follow these tips:


Warm-up: Start with a 5–10-minute warm-up to get your heart rate up and muscles ready to work.


Focus on form: Make sure to maintain proper form throughout the workout to prevent injury and get the most out of each exercise.


Push yourself: The goal of an AMRAP workout is to complete as many rounds as possible within the time frame, so make sure to push yourself to your limits.


Stay hydrated: Make sure to drink plenty of water before, during, and after the workout to stay hydrated and prevent fatigue.


When you are feeling ready to move to a more challenging workout then Advanced upper body bodyweight AMRAP workouts can be an effective way to strengthen and tone the muscles in your upper body, improve your overall fitness level, and burn calories. With the right approach and a commitment to proper form and safety, these workouts can be a valuable addition to your fitness routine. The example below needs dumbbells.


15-Minute AMRAP workout that focuses on the upper body:


Push-Ups - 10 reps

Mountain Climbers - 20 reps (10 reps per side)

Tricep Dips - 15 reps

Dumbbell Rows - 10 reps (5 reps per side)

Plank to Push-Up - 10 reps

Repeat this circuit for as many rounds as possible in 15 minutes.


The bodyweight AMRAP workout is a great option for beginners who are looking for a convenient and effective workout that can be done anywhere. By incorporating exercises that target multiple muscle groups and building cardiovascular endurance, you'll be on your way to reaching your fitness goals in no time!

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