Workout Routines

4 bodyweight AMRAP workouts to burn fat

From easy to ultra-hard, pick your routine based on your experience.

Man Jumping On Ledge For Exercise
Shutterstock
Shutterstock
Duration 15-30
Exercises 4-8
Equipment X

When it comes to getting shredded, sometimes the best thing you can do is set down the heavy iron and go for all-out, bare-bones bodyweight exercises.

We asked  Mike Donavanik, C.S.C.S., a Los Angeles-based trainer and the creator of the Extreme Burn workout series, to put together four bodyweight-only workouts designed to kickstart your fat loss, covering four different levels of difficulty. Happy shredding.

Directions

These workouts from Donavanik are structured as AMRAPs, meaning as many rounds as possible. Treat these workouts like circuits: Once you’ve completed all the exercises in the workout at the designated reps, go back to the start of the circuit and continue working through each exercise.

The “Beginner” workout is a “tabata-style” workout, in which you’ll do as many reps as possible in 40 seconds, rest for 20 seconds, then move on to the next exercise.

Remember: Pace yourself. Don’t start out too fast, and try to make sure that you’re doing about as many reps in the last minute of each workout as you do in the first minute.

Beginner bodyweight tabata workout Do as many rounds as possible in 30 minutes

Exercise 1.

Pushup How to
Pushup  thumbnail
-- sets
40 sec. reps
20 sec. rest

Exercise 2.

Squat You'll need: Squat Rack How to
Squat thumbnail
-- sets
40 sec. reps
20 sec. rest

Exercise 3.

Ice Skater Hop You'll need: No Equipment How to
Ice Skater Hop thumbnail
-- sets
40 sec. reps
20 sec. rest

Exercise 4.

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
-- sets
40 sec. reps
60 sec. rest

Exercise 5.

Lateral Plank Walk You'll need: No Equipment How to
Lateral Plank Walk  thumbnail
-- sets
40 sec. reps
20 sec. rest

Exercise 6.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
40 sec. reps
20 sec. rest

Exercise 7.

Side-to-Side Jump You'll need: Jump Rope How to
Side-to-Side Jump  thumbnail
-- sets
40 sec. reps
20 sec. rest

Exercise 8.

Plank You'll need: No Equipment How to
Plank thumbnail
-- sets
40 sec. reps
60 sec. rest

Intermediate bodyweight AMRAP workout Do as many rounds as possible in 25 minutes

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
5 reps
20 sec. rest

Exercise 2.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
-- sets
30 sec. reps
20 sec. rest

Exercise 3.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
1 sets
10 reps
20 sec. rest

Exercise 4.

High knees How to
Backward Sprint thumbnail
1 sets
30 sec. reps
20 sec. rest

Exercise 5.

Squat You'll need: Squat Rack How to
Squat thumbnail
1 sets
20 reps
20 sec. rest

Exercise 6.

Hollow Hold You'll need: No Equipment How to
Exercise: How to do a Hollow Hold thumbnail
1 sets
30 sec. reps
20 sec. rest

Advanced bodyweight AMRAP workout Do as many rounds as possible in 20 minutes

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
10 reps
20 sec. rest

Exercise 2.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
-- sets
20 reps
20 sec. rest

Exercise 3.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
-- sets
15 each side reps
20 sec. rest

Exercise 4.

V-Up How to
How to do a v-up thumbnail
-- sets
20 reps
20 sec. rest

Exercise 5.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
10 reps
20 sec. rest

Ultra-advanced bodyweight AMRAP workout Do as many rounds as possible in 15 minutes

Exercise 1.

Muscleup You'll need: Pullup Bar How to
Exercise: How to Do a Muscle Up thumbnail
-- sets
5 reps
20 sec. rest

Exercise 2.

High Box Jump You'll need: Box How to
High Box Jump thumbnail
-- sets
10 reps
20 sec. rest

Exercise 3.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
15 reps
20 sec. rest

Exercise 4.

V-Up How to
How to do a v-up thumbnail
1 sets
20 reps
20 sec. rest
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