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4 bodyweight AMRAP workouts to burn fat

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

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Man Jumping On Ledge For Exercise
Shutterstock
Man Jumping On Ledge For Exercise
Shutterstock

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.

Routine

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Beginner bodyweight tabata workout

Do as many rounds as possible in 30 minutes

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Pushup

Equipment
Sets
--
Reps
40 sec.
Rest
20 sec.
How to
Exercise 2 of 4

Squat

Equipment
Squat Rack
Sets
--
Reps
40 sec.
Rest
20 sec.
Exercise 3 of 4

Ice Skater Hop

Equipment
No Equipment
Sets
--
Reps
40 sec.
Rest
20 sec.
Exercise 4 of 4

Bicycle Crunch

Equipment
No Equipment
Sets
--
Reps
40 sec.
Rest
60 sec.
Exercise 5 of 4

Lateral Plank Walk

Equipment
No Equipment
Sets
--
Reps
40 sec.
Rest
20 sec.
Exercise 6 of 4

Walking Lunge

Equipment
Dumbbells
Sets
--
Reps
40 sec.
Rest
20 sec.
Exercise 7 of 4

Side-to-Side Jump

Equipment
Jump Rope
Sets
--
Reps
40 sec.
Rest
20 sec.
Exercise 8 of 4

Plank

Equipment
No Equipment
Sets
--
Reps
40 sec.
Rest
60 sec.

Intermediate bodyweight AMRAP workout

Do as many rounds as possible in 25 minutes

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 4

Pullup

Equipment
Pullup Bar
Sets
--
Reps
5
Rest
20 sec.
Exercise 10 of 4

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
30 sec.
Rest
20 sec.
Exercise 11 of 4

Plyo Pushup

Equipment
No Equipment
Sets
1
Reps
10
Rest
20 sec.
Exercise 12 of 4

High knees

Equipment
Sets
1
Reps
30 sec.
Rest
20 sec.
Exercise 13 of 4

Squat

Equipment
Squat Rack
Sets
1
Reps
20
Rest
20 sec.
Exercise 14 of 4

Hollow Hold

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
20 sec.

Advanced bodyweight AMRAP workout

Do as many rounds as possible in 20 minutes

Exercise
Equipment
Sets
Reps
Rest
Exercise 15 of 4

Pullup

Equipment
Pullup Bar
Sets
--
Reps
10
Rest
20 sec.
Exercise 16 of 4

Plyo Pushup

Equipment
No Equipment
Sets
--
Reps
20
Rest
20 sec.
Exercise 17 of 4

Jumping Lunge

Equipment
No Equipment
Sets
--
Reps
15 each side
Rest
20 sec.
Exercise 18 of 4

V-Up

Equipment
Sets
--
Reps
20
Rest
20 sec.
Exercise 19 of 4

Burpee

Equipment
No Equipment
Sets
--
Reps
10
Rest
20 sec.

Ultra-advanced bodyweight AMRAP workout

Do as many rounds as possible in 15 minutes

Exercise
Equipment
Sets
Reps
Rest
Exercise 20 of 4

Muscleup

Equipment
Pullup Bar
Sets
--
Reps
5
Rest
20 sec.
Exercise 21 of 4

High Box Jump

Equipment
Box
Sets
--
Reps
10
Rest
20 sec.
Exercise 22 of 4

Burpee

Equipment
No Equipment
Sets
--
Reps
15
Rest
20 sec.
Exercise 23 of 4

V-Up

Equipment
Sets
1
Reps
20
Rest
20 sec.
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