12-Minute No-Equipment AMRAP Workout for Strength and Cardio

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12 minute bodyweight AMRAP workout

Short on time but still want an effective workout? You don’t need a gym, fancy equipment, or even much space — just 12 minutes and determination. That’s the beauty of AMRAP (As Many Rounds As Possible) workouts: they’re fast, intense, and deliver maximum results in minimal time.

I love AMRAP workouts when I’m in a hurry. Just set a timer to count down from 12 minutes, work hard, and you’re finished before you know it!

Here’s a quick, no-equipment AMRAP is perfect for building strength, boosting your cardio, and torching calories. All you need is your body, a timer, and the willingness to push yourself.

Ready to crush it? Let’s go!

A 12-Minute AMRAP Workout You Can Do Anywhere

Workout Type: AMRAP
Duration: 12 minutes
Goal: Complete as many rounds as possible of the following exercises.

Exercises:

  1. Squat jumps – 10 reps
    • Form tip: Explode up and land softly.
    • Modification: Bodyweight squats in place.
  2. Push-Ups – 10 reps
    • Form tip: Keep your core tight and lower yourself with control.
    • Modification: Place your hands on an elevated surface.
  3. High Knees – 40 reps (20 per leg)
    • Form tip: Drive your knees toward your chest and keep a quick pace.
    • Modification: Do less reps.
  4. Side lunges — 20 reps (10 per leg)
    • Form tip: Try and go as low as possible.
    • Modification: Do less reps.
  5. Superman raises — 10 reps
    • Form tip: Squeeze your glutes and keep your neck neutral.
    • Modification: Just raise your arms, not your legs.
  6. Plank up downs — 10 reps
    • Form tip: Keep your core tight and your hips parallel to the ground.
    • Modification: Do less reps or place your hands on an elevated surface.

Record how many rounds you finish and challenge yourself to beat it next time!

Tips to Crush This Workout

  • Pace Yourself: Start strong, but don’t burn out too quickly—12 minutes is tougher than it sounds!
  • Focus on Form: Quality over speed is key. Keep your movements controlled and purposeful.
  • Modify If Needed: It’s ALWAYS okay to modify (though make sure you’re pushing yourself, too!)

Want more workouts like this? Download the 12MA app to stay on top of your workouts and challenge yourself daily. With tons of quick, no-equipment workouts like this, you’ll always have a reason to move—no excuses!

Now it’s your turn: How many rounds can you complete? Share your results in the comments or tag us on social media!