30-Minute Bodyweight AMRAP Workout

30-Minute Bodyweight AMRAP WorkoutIt’s time for the fourth and final weekly workout challenge giveaway—where has the month gone?? These AMRAP posts have been so fun for me because it’s the first time I’ve been able to gauge how many people actually do all these silly workouts I post every week. Most people don’t feel compelled to comment on my posts each and every time they try something from P&I (I know I wouldn’t haha), so for all I know, I’ve just been making pretty tutorials to decorate Pinterest boards with these past two years. I’ve LOVED reading all the comments from readers who tried the workouts this month.

You know the drill by now, but I’ll just reiterate that everyone who completes this workout by Sunday evening will be able to enter to win this week’s prize package. It doesn’t matter how many rounds you get through–everyone has an equal chance of winner. I’ll post the giveaway entry post later today–get excited, it’s a big one!

30-Minute Bodyweight AMRAP Workout

Set a timer for 30 minutes and complete as many rounds of the following circuit as possible.

30-Minute Bodyweight AMRAP Workout

  • 10 Jump Lunge to Mountain Climbers: Start in a lunge position and jump up, landing with opposite leg in front, back in a lunge position. Place hands flat on ground and do a mountain climber set (one on each side) so that the same foot ends up in front. Stand back up into lunge position. That’s one rep.
  • 10 Breakdance Planks (each side): Start in a plank position. Step your right foot up and out to the side. Bring your left foot across your body, in between your right hand and right foot. Lift your right hand into the air as you twist your body, thrusting your hips up towards the ceiling as you shift your weight onto that left hand. Think of the motion as weaving your left foot through the right side. Reverse the motion back into a plank position. See the exercise in action HERE if you’re reading this like whaaat is this chick talking about (it’s a tough one to explain!).
  • 20 Alternating Sumo Squat Jump Leg Lifts: Squat down, legs wide apart and butt back. Jump up, landing back in starting position. Shift your weight to your left leg and kick your right leg straight out to the side, staying low the hold time. Return to starting position. Repeat, only lifting left leg after your next jump squat.
  • 20 Leg Lifts to Butt Lifts: Laying on your back with hands under your bum for support, lift legs off so that they’re hovering off the ground. Lift them  up, perpendicular to the ground (keeping them straight the whole time) and then lift your butt off the ground, thrusting your feet up towards the ceiling. Lower butt to ground, and then lower legs back down to starting hovering position.

30-Minute Bodyweight AMRAP Workout

WEARING | top: Lululemon // leggings: Nike // sneakers: c/o PUMA

I got through 7 and a half rounds. Seven full rounds and was just about to start the sumo jump squats in the 8th when the timer went off. By the end my quads were on fire! See if you can beat my time!



  1. Great outfit! Love that break dance plank move!

  2. Great workout! Love the breakdance planks!

  3. Took me a second to figure out where you did this workout – but I got it! haha

  4. Hi Nicole,

    Those are some great moves, I’ll have to try them. And your workout outfit is awesome, I love the shiny-ness of the pants.

    Happy Monday.

    Ashley @ aladygoeswest.com

  5. I made it through 3 rounds + 10 jump lunge,climbers.
    Uggg!,who did you sell your soul to in order to think of these:)

  6. obsessed with those leggings! I haven’t done it yet but I plan on it. Thanks for the ideas!

  7. Freaking love those pants! And your workouts, obviously.

  8. i like those workout pants!

    Click here to see Fiona Brooks Personal Fashion Posts!

  9. Crazy pants. Crazy moves. 🙂

  10. I love your workouts – especially the ones like this that don’t require an equipment! Perfect anytime, anywhere!

  11. 6 rounds and I’m a sweaty mess!

  12. almost made it through 6, the break dance planks are torture!

  13. I did 7.5ish (not sure i counted my squats right, but i’m tired sooo…it counts)

  14. This was great! I did 5 rounds + 10 mountain climbers + 3 breakdance planks. I will be surprised if I can sit down tomorrow….

  15. Minji Kim says:

    Whoa Just did this for morning exercise, and it was my first pumps and iron workout !
    I did 6 rounds and in the middle of breakdancing haha. Thanks for your postings 🙂 and I’m looking forward to try more of your kettlebell workouts. I love them

  16. So fun! 🙂 I’m a professional runner, so I do the gym work my coach’s give me (which includes some of this!) Today included turkish get ups, front squats, push ups and lots of mobility work. 🙂

  17. As a large guy, with a) no flexibility and b) no style, I’m glad I did this in the comfort of my own home and with no one watching. 4.5 rounds, and I’m done.

  18. Michelle says:

    I got through 7 rounds and 14 planks!

  19. Sarah Gail says:

    I got through 5 rounds + up to 7 break-dance planks each side. Great workout!

  20. I think I might have posted in the wrong spot but I did 4 rounds!

  21. I did 4 rounds and 20 sumos

  22. Great workout! I was just finishing 7th round at 30 min. As others said, loved the break dance planks, the lunge-mountain climber was challenging! Thanks for another great workout (I’ve never posted but I LOVE your kettle bell workouts!!).

  23. I just recently discovered Pumps & Iron and I love it! I’m a CrossFitter but have found these workouts an awesome supplement or replacement when I can’t get to class. Keep posting them!

  24. I did 7 reps! OUCH.

  25. I made it through 6 rounds. Thanks for the great workout!

  26. 7 rounds plus the jump lunge/mountain climbers. those breakdance planks are harder than i thought.

  27. Another fun workout!!! Love your creativity with these!

  28. I dd 3 rounds and now I need to lie down. Great workout!

  29. Erin tooley says:

    Just about 5 rounds…

  30. Phew! I got through 5 exactly. This one was a great workout, will def do again!

  31. Getting back into the swing of fitness after a longer-than-intended hiatus! 5.5 rounds for me.

  32. I work out hard 6 times a week and still only got through 5 rounds! This one means business!

  33. 3 rounds, with some breaks. wow. so out of breath.

  34. 5 rounds, couldn’t make it to 6! I’m making my friend try this tomorrow 🙂

  35. Kristen ' says:

    Four and seven lunges. Man. That was rougher than I expected.

  36. 6 rounds and it was cruciallllll. I love changing my workouts up so this was a good one!

  37. Not sure if I have the coordination for the jump lunge/mountain climber, but I’m going to give it my best effort!

  38. i got through 4 and a half rounds!

  39. I made it through four full rounds. I had a couple minutes left, and the mind was willing, but the body was weak….

  40. 6 rounds! Love the breakdance planks (great name!)…jump lunge/mountain climbers need work. Thanks!

  41. i got through 4 rounds. well, technically i had 6 more leg lifts/butt lifts left when the timer went off, but i’ll just round it up.

  42. I had been planing on doing this work out all week then finally remembered when I was at the gym! Lol bad timing but I finished before 11:59 west coast time I’m just hoping that it’s before 11:59 on the east coast lol! I completed 6 full rounds and fell short of the 7th by only 2 leg lift butt lifts! It was a great work out I’m literally sweating up a storm..loved it! I’ve never commented on ur blog before but I’ve been reading it for sometime and u were actually one of my inspirations to start my own blog just recently, so thanks! Keep doing what your doing because it great:)

    • Aw I love hearing that! Thanks so much for your kind words and congrats on your new blog! If you aren’t already, I’m sure you’ll be addicted to bloggin’ in no time–it’s the best 🙂

  43. I got through five and then half the break dance planks but I finished them anyway coz they are really fun!

  44. those break dance planks are AWESOME!!! challenging but really great. i’ll definitely be adding them to my workouts in the future.

  45. Olivia Pegram says:

    5.75 rounds and I think I’m dying

  46. 6 rounds and a half! I feel like my body is on fire!

  47. Christina says:

    7 rounds and so e funny looks during the workout-thanks!!

  48. I love your workouts! I’m a mother of 8 and Somedays I only have time for a quick workout. Yours cover it all. Thanks. Especially loved that you are fully clothed and don’t have everything hanging out like a lot of other websites! Important to me. Keep up the great job!

  49. Pulled this workout out tonight when my gym was closed. I usually have a really hard time self motivating but racing the clock really gave me the drive I get from my usual group fitness classes! Finished a total 6 rounds and a little bit into the 7th. So much harder than I imagined!!

  50. That was quite a challenge! Got through 6.5 sets. I reread instructions after and realized I didn’t do the moves perfectly, but got still got a great workout. Thanks for sharing!

  51. I’m a little late to this party (I just found you and you are awesome!), but excited that I was able to get through 6 rounds with 5 seconds left! I thought I was going to die around round three, THANK YOU for this awesome workout and site!!

  52. I’ve been checking out your blog for awhile now but haven’t committed to actually trying home workouts until now. This looks so fun! I just started a beginner 10k training plan that includes optional 30 minutes of cross training once a week, would this workout be good for that? Or do you have something else you’d recommend more?

Share Your Thoughts: