Bodyweight AMRAP — Full Intensity, Zero Equipment
No equipment, no excuses. Bodyweight AMRAPs use burpees, squats, push-ups, lunges, and jumps to deliver a conditioning stimulus that rivals any gym-based workout. Set a timer and see how many rounds your body can handle.
Sample Workouts
Beginner · Intermediate · RXWant a different workout every time?
The generator creates a new WOD on every click. Set your level, available equipment, and time — done in seconds.
No account needed · Pro unlocks history, PDF export & personalization
Common Questions
Can bodyweight AMRAPs produce the same results as gym AMRAPs?
For conditioning, yes — cardiovascular adaptation from bodyweight AMRAPs at high intensity matches barbell-based WODs. For strength, bodyweight has a natural ceiling. Combine both for optimal results.
What is the best bodyweight AMRAP for fat loss?
High-movement-count AMRAPs using burpees, jump squats, and mountain climbers produce the highest caloric expenditure. A 12-minute AMRAP of 10 burpees, 15 squats, 20 mountain climbers is highly effective.
How do I make bodyweight AMRAPs harder over time?
Increase reps, add jump variations (jump squats instead of air squats), add unilateral movements (single-leg squats), or use a shorter AMRAP time but higher rep counts per round.
Can I do bodyweight AMRAPs in a hotel room?
Yes — most bodyweight AMRAPs require only 6×6 feet of clear floor space. Burpees, push-ups, sit-ups, and squats can all be performed in a hotel room without disturbing neighbors (avoid jump squats if on upper floors).
Go Pro — unlock everything
Full WOD history · PDF export · Personalized daily workouts · $9/mo