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No Equipment Workout: 10-Minute AMRAP Workout

Need a quick and effective bodyweight circuit workout? Try these 6 bodyweight cardio exercises at home, no equipment needed! This is a 10-Minute AMRAP Workout, meaning you’ll work through the 6 bodyweight exercises as many rounds as possible in 10 minutes.

Don’t think you can get an effective workout in 10-Minutes?

Then you clearly haven’t tried this 10-Minute AMRAP Workout.

NO EQUIPMENT. QUICK. EFFECTIVE. 

That’s the name of the game around here lately. Especially working from home with both kids right now.

So if you need a bodyweight workout that you can sneak in during the kids nap time, or to break at home work sessions…

Do this 10-MINUTE NO EQUIPMENT WORKOUT!

It’s performed AMRAP (as many rounds as possible) style. Meaning you work at your own pace to see how many times you can complete all six bodyweight exercise in 10-minutes.

In the workout video above I complete just over 4 rounds of this bodyweight circuit workout. You can try and match my pace or move at your own pace.

Note, this workout video doesn’t include a warm up; I suggest starting with this 5-Minute Warm Up for At Home Workouts before starting this workout.

No Equipment Workout: 10-Minute AMRAP Workout

This no equipment, bodyweight circuit workout is for anyone looking for a quick home workout that can be completed in 10 minutes using just your bodyweight. 

The workout alternates bodyweight strength exercises (low impact exercises) with bodyweight cardio exercises (high impact exercises).

The result, an effective full body, bodyweight workout. Done in 10 minutes. 

Let me be your certified personal trainer for the day and coach you through these 6 bodyweight exercises:

1. I suggest starting with this 5-Minute Warm Up for At Home Workouts before starting this workout.
2. Then, follow along with the full-length workout video at the top of this post.
3. In the video I complete just over 4 rounds of this bodyweight circuit workout in 10 minutes.
4. You can try and match my pace or move at your own pace.
5. This AMRAP workout is all about taking the workout at your pace — a pace you can sustain for all 10 minutes.

10-Minute AMRAP Workout Challenge:

1. See how many times you can get through all 6 bodyweight exercises in 10 minutes. Write it down.
2. Then come back and do this workout again, trying to beat your personal record each time you repeat this workout.

No Equipment Workout

EQUIPMENT: Bodyweight

INSTRUCTIONS: Follow along with the workout video at the top of this post. Or follow the below instructions:

1. First, I suggest starting with this 5-Minute Warm Up for At Home Workouts to get your body ready for the workout.
2. Then, set a timer for 10 minutes.
3. Work through the 6 bodyweight exercises below; completing 10 repetitions per exercise.
4. Move directly from the low impact exercise (air squat) to the high impact exercise (squat jump). 
5. Repeat all 6 exercises AMRAP (as many rounds as possible) in 10 minutes. 
6. This AMRAP workout is all about taking the workout at your pace — a pace you can sustain for all 10 minutes. Note, you can take rest breaks as you need them, but I suggest keeping your rests short (20-30 second rest breaks).

6 No Equipment Bodyweight Exercises

Complete 10 repetitions per exercise; moving directly from the low impact exercise (air squat) to the high impact exercise (squat jump). 

1. Air Squats
2. Jump Squats
3. High Plank Knee Pulls
4. Everest Climbers
5. Push Ups
6. Chest-to-Floor Burpees

Air Squats

Move one, air squats, a low impact exercise that targets the lower body — legs, butt, thighs, hamstrings and quads.

Air squats are great for building glute strength, the foundation of your lower body and muscles you use daily as you sit down and stand up.

Jump Squats

Move two, jump squats, a higher impact exercise that targets the power generating muscles in the lower body — legs, butt, hamstrings, quads and calves.

Jump squats are a powerful HIIT exercise to build lower body strength, specifically for the glutes, while also raising your heart rate to burn calories and fat.

High Plank Knee Pulls

Move three, high plank knee pulls, a challenging full body exercise that targets the core, obliques and shoulders.

High plank knee pulls are great way to improve posture and balance as well as strengthen your core and increase muscle definition.

Everest Climbers

Move four, Everest climbers, increases the intensity of a standard high plank for a full body challenge — abs, obliques, shoulders, triceps, hips, glutes, and quads.

Everest climbers strengthen your core while raising your metabolic heart rate to burn calories.

Push Ups

Move five, push ups, a classic bodyweight exercise for building upper body strength; targeting the chest, triceps, shoulders, core and lower back.

Push ups are a fast and effective way build muscle definition in the arms and abs. Simultaneously building upper body strength and core strength.

Chest-to-Floor Burpees

Move six, chest-to-floor burpees, a favorite bodyweight exercise for high intensity interval training (HIIT). This is a full body exercise targeting EVERY muscle in your entire body — from the arms, chest, and back to the glutes and core!

Burpees are also a sure fire way to spike your heart rate. A great calisthenics exercise that burns anywhere from 10-15 calories per minute of work.

If you’re looking to add-on another workout, I suggest this No Equipment, 10-Minute Abs and Butt Workout!

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