12 Minute AMRAP Workout for Beginners

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 1 — AMRAP Essentials

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

Beginner

16 mins

57 Kcal

Air Squat

Push up (on knees)

Glute Bridge Two Legs on Floor

1 sets

12 reps

15s rest

Bodyweight Standing Row (with towel)

Bird Dog

Dead Bug

Bodyweight Standing Calf Raise

1 sets

15 reps

15s rest

Kneeling Plank Tap Shoulder

Marching On Spot

Day 2 — Low-Impact AMRAP

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

Beginner

16 mins

56 Kcal

Sumo Air Squat

Push-up (wall)

Bodyweight Rear Lunge

Standing Y raise

Glute Bridge March

Side Plank (beginner)

1 sets

8 reps

15s rest

Bodyweight Good Morning

Butt Kicks

Superman

Day 3 — Core-Focused AMRAP

Keep form crisp; rotate through for 12 minutes.

Beginner

16 mins

58 Kcal

Wide Air Squat

1 sets

12 reps

15s rest

Kneeling Shoulder Tap

Forward Lunge

Scapula Push-Up

Bodyweight Standing Row (with towel)

Dead Bug

Bird Dog

Standing T raise

Marching On Spot

Back to Quick Workouts

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