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    12-Minute AMRAP

    12-Minute AMRAP

    Quick Workouts
    Beginner
    3 routines

    Beginner-friendly AMRAP. Circle through 8 to 9 moves with short reps and rests. Keep moving for 12 minutes.

    Routines

    Day 3 — Core-Focused AMRAP

    Keep form crisp; rotate through for 12 minutes.

    Beginner
    16 mins
    58 Kcal
    Wide Air Squat

    Wide Air Squat

    1 sets
    12 reps
    15s rest
    Kneeling Shoulder Tap

    Kneeling Shoulder Tap

    1 sets
    16 reps
    15s rest
    Forward Lunge

    Forward Lunge

    1 sets
    10 reps
    15s rest
    Scapula Push-Up

    Scapula Push-Up

    1 sets
    12 reps
    15s rest
    Bodyweight Standing Row (with towel)

    Bodyweight Standing Row (with towel)

    1 sets
    12 reps
    15s rest
    Dead Bug

    Dead Bug

    1 sets
    10 reps
    15s rest
    Bird Dog

    Bird Dog

    1 sets
    12 reps
    15s rest
    Standing T raise

    Standing T raise

    1 sets
    12 reps
    15s rest
    Marching On Spot

    Marching On Spot

    1 sets
    20 reps
    15s rest

    Day 1 — AMRAP Essentials

    12-minute AMRAP: cycle these moves with minimal rest.

    Beginner
    16 mins
    57 Kcal
    Air Squat

    Air Squat

    1 sets
    12 reps
    15s rest
    Push up (on knees)

    Push up (on knees)

    1 sets
    10 reps
    15s rest
    Glute Bridge Two Legs on Floor

    Glute Bridge Two Legs on Floor

    1 sets
    12 reps
    15s rest
    Bodyweight Standing Row (with towel)

    Bodyweight Standing Row (with towel)

    1 sets
    12 reps
    15s rest
    Bird Dog

    Bird Dog

    1 sets
    10 reps
    15s rest
    Dead Bug

    Dead Bug

    1 sets
    10 reps
    15s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    1 sets
    15 reps
    15s rest
    Kneeling Plank Tap Shoulder

    Kneeling Plank Tap Shoulder

    1 sets
    12 reps
    15s rest
    Marching On Spot

    Marching On Spot

    1 sets
    20 reps
    15s rest

    Day 2 — Low-Impact AMRAP

    12 minutes continuous: joint-friendly moves, steady pace.

    Beginner
    16 mins
    56 Kcal
    Sumo Air Squat

    Sumo Air Squat

    1 sets
    12 reps
    15s rest
    Push-up (wall)

    Push-up (wall)

    1 sets
    12 reps
    15s rest
    Bodyweight Rear Lunge

    Bodyweight Rear Lunge

    1 sets
    10 reps
    15s rest
    Standing Y raise

    Standing Y raise

    1 sets
    12 reps
    15s rest
    Glute Bridge March

    Glute Bridge March

    1 sets
    16 reps
    15s rest
    Side Plank (beginner)

    Side Plank (beginner)

    1 sets
    8 reps
    15s rest
    Bodyweight Good Morning

    Bodyweight Good Morning

    1 sets
    12 reps
    15s rest
    Butt Kicks

    Butt Kicks

    1 sets
    20 reps
    15s rest
    Superman

    Superman

    1 sets
    10 reps
    15s rest
    Back to Quick Workouts

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