High-impact, beginner-level total body cardio AMRAP workout by SELF

Length: 11 min 47 sec

***Burpee alert***

A heavy cardio AMRAP workout with three moves: reverse lunges, jumping jacks, and burpees. You will do 12 reverse lunges, 10 jumping jacks, and 8 burpees, and in 10 minutes you must try to do as many rounds as possible (AMRAP).

Included Features

Warmup checkmark Equipment needed

Yoga mat



Space needed

Width of a yoga mat

Beginner Modifications


Apartment friendly?


Advanced Modifications


Shoes needed?



Sweat Level sweat dropx5 Fun Level happy facex1
Burn Level flamex3 Soreness Level ouchx1
Torture Level dying facex5 Ease of Following thumbs upx4

This workout is more cardio than anything else. All of the moves do work the legs in some fashion, so it could be called a leg workout, but the only real leg moves are the reverse lunges.

Buuut since it’s mostly cardio it’s pretty brutal, and since it’s just three moves it’s also kind of boring. Plus, the hosts go at a really fast pace, so it’s really quite hard to keep up with their count, especially when they’re doing burpees. As such, this is definitely not my favorite workout.

On the other hand, the hosts do give really in-depth explanations of the moves, so beginners can definitely do this if they’re ready for a challenge!

Did you try this workout? Add your comments below!