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Timed AMRAP Workout – No Equipment Needed!

Here’s the next installment of the “Workout of the Week”. This week’s workout is a no-equipment bodyweight timed AMRAP workout. You will do 10 reps of each exercise and do as many rounds as possible in 20-30 minutes.

Basic Principles

Since many of us are stuck at home with little or no equipment or means to get to a gym (if you even feel comfortable GOING to a gym right now) here’s another bodyweight no equipment workout. Find all my workouts here.

This workout is another modification on HIIT. It will get your heart pumping for sure! I explain a bit more about HIIT in my 10-Minute HIIT workout if you want to know why it works to burn more fat.

Since there isn’t any equipment involved this workout can be done anywhere. This workout is AMRAP which means As Many Reps (or Rounds) As Possible. In this case, since we are timed it’s as many rounds as possible in 20-30 minutes. Try 20 minutes and if that doesn’t get your heart pumping then try 30!

Focus on GOOD form here. You are only cheating yourself if you skimp on your form. This is YOUR workout. You only get out what you put in.

Make sure you have clear floor space. Wear clothes that you can move quickly and easily in.

The use of a yoga mat may also help. Here is a link to one of my favorites. Make sure you’ve got a good pair of sneakers with good support as well.

The Moves

These moves are fairly basic but here is a rundown just in case you’re unsure how to do something.

• Reverse Lunges – Stand upright, with your hands at your hips. Take a large step backward with your left foot. Lower your hips so that your right thigh (front leg) is parallel to the ground with your right knee directly over your foot. Raise back up and step together. Repeat with your right foot.
• Push-ups to Side Plank – Do a regular push-up. As you come up, shift your weight to the left side of your body. Twist to the side while bringing the right arm straight up towards the ceiling to a side plank. Lower the arm back down for another push-up and repeat for the other side.
• Lateral Lunge to Knee Raise (each side) – Stand tall with your feet parallel and shoulder-width apart. Keep your back straight and your weight on your heels. Take a big step to the side, keeping your torso as upright as possible. Lower until your knee of the leading leg is bent about 90 degrees, keeping your other leg straight. Come back to the starting position and drive your leading leg knee up. Repeat on the other side.
• Close Grip Push-ups – This is the same as a regular push-up with your hands no wider than shoulder-width apart.
• Squats – Stand upright with your feet just wider than hip-distance then squat down until your thighs are parallel with the ground (deeper is fine too but you need to get to AT LEAST parallel for the movement to be most effective.

The Workout – Timed AMRAP

 

Each movement will be done for 10 reps then you move onto the next exercise. Rest in between movements as needed. Do as many rounds as possible in 20 or 30 minutes. See how many full rounds you can complete. Try to get better each time you do the workout!

AMRAP 20-30 Minutes

Each exercise is done for 10 Reps. Do As Many Rounds As Possible in the time

Reverse lunges (each side)

Push-ups to side plank

Lateral lunges to knee raise (each side)

Close-grip push-ups

Squats

 

I hope you enjoyed this week’s workout of the week. Please leave a comment and let me know what you think or if you’ve tried it.

 

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