I love bodyweight workouts because they are free, and all they require is you, gravity, and a place to exercise. I typically do my workouts outdoors early in the mornings in parks, playgrounds, or parking lots around town. Below is a listing of some of the workouts I have done. The beauty of these 15 minute AMRAP workouts is that they are simple, require zero equipment, and can easily be scaled to any fitness level.
Scaling The Workout To Your Level
To scale this type of workout to your level, simply do what you can do in the allotted time. If you need to take breaks, do so, and next time try to go faster or take fewer breaks. Any of these can be done as a standalone workout, or used in conjunction with each other, or other workouts.
What Is An AMRAP?
AMRAP is a form of interval training. It stands for “As Many Rounds As Possible” or “As Many Reps As Possible,” depending on the format of the workout. With these particular workouts, we will focusing on as many rounds as possible within the 15 minute time frame.
Simple, Zero Equipment, 15 Minute Bodyweight AMRAP Workouts
Workout #1
Do the following routine as many times as you can in 15 minutes, taking short breaks as needed:
- 10 push-ups
- 10 squats
- 10 sit-ups
- 10 burpees
- Run 100 meters
Workout #2
With this 15 minute Push-up / Squat Pyramid you increase your reps by 10 each time and then work your way back down, if you have time:
- 10 pushups, 10 squats, run 200 meters
- 20 pushups, 20 squats, run 200 meters
- Work your way up to 50/50, then start decreasing by 10 until you get back down to 10/10
Workout #3
Do the following routine as many times as you can in 15 minutes. Try to do it without resting between exercises:
- 50 yard sprint
- 10 jump squats
- 20 (2-count) mountain climbers
- 30 sit-ups
Workout #4
This workout takes a tad bit of prep work. Set up 4 cones (or any type of marker) spread out about 25 yards apart in a parking lot or open park area. Then run through the following routine as many times as you can in 15 minutes:
- Sprint to the 1st cone and do 25 push-ups, then run backward (or Retro-run) to the start
- Sprint to the 2nd cone and do 50 squats, then run backward to the start
- Sprint to the 3rd cone and do 75 (2-count) mountain climbers, then run backward to the start
- Sprint to the 4th cone and do 100 Jumping Jacks, then run backward to the start
- Work your way back down through the cones
Workout #5
How Many Burpees Can You Do In 22 Minutes?
Workout #6
This was one of my go-to workouts during my 100 Burpee A Day Challenge. Cycle through this one as many times as you can in 15 minutes with the goal of being able to do 10 rounds in 15 minutes. Find a park bend or a picnic table for the dips.
- 10 Burpees
- 10 Sit-ups
- 10 Dips