Burpee Breakdown AMRAP Pyramid Workout

Burpee Breakdown AMRAP Pyramid WorkoutHappy Friday! For any of you lucky ducks heading out to the beach or a lake for the weekend, this is a great workout to bring along with you. No equipment required, but holy sh*t does it do the trick. I’m sure you already guessed that by the word “burpee” though. 🙂

As I mentioned before, I’m in the (slow) process of moving, so my belongings (and workout equipment…and schedule) are all over the place. I wanted to get in a sweat before the movers arrived yesterday, and put together this seemingly simple workout. It’s basically just burpees, then each individual part of a burpee (the jumping of the feet into plank, the push up, the vertical jump back into squat). Yeah, not so “simple” when you try doing it without stopping for 10 minutes…then 8…then 6…then 4…then 2. This one’s a killer—enjoy!

Burpee Breakdown AMRAP Pyramid Workout

This workout is made up of 5 AMRAPS, each two minutes shorter than the previous, descending in a pyramid structure. First round is 10 minutes, second is 8 mins, and so on, down to a final round of 2 mins. AMRAP stands for As Many Rounds/Reps As Possible, so you’ll be going through the following sequence of exercises as many times as you can in the given time period. Take a minute break in between each AMRAP (maybe just 30 seconds between the last two since they’re short).

This workout will take 30 minutes in total. If you’re a beginner or looking for a shorter workout, just eliminate the first round and start with an 8-min AMRAP.

Burpee Breakdown AMRAP Pyramid Workout

  • Burpees:Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top. If you want more upper body workout of this workout, add in a push up each time you’re in plank position.
  • Frog Stamps:Start in a plank position, hands aligned under shoulders, core tight. Jump your feet up towards the outside of your hands, landing in a wide-stance crouching position, and then jump the feet quickly back to plank. Try to keep these quick! Up, back, up, back—no pause, keep the feet moving.
  • Push Ups: Do these from your knees if you need to modify! It’s better to keep proper form (i.e. not sagging your back as you lower) from your knees than have sloppy form on your toes.
  • Jump Squats:Feet about shoulder-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Bring your hands in front of you as you sink down. From there, explosively jump straight up, swinging your arms back behind you as you do. Land softly and sink right back into a squat, hands swinging forward.

I didn’t write down how many rounds I got in during each AMRAP (no pen and paper…again, I’m moving, my life is a mess), but I did keep track of how many breaks I had to take. The goal of an AMRAP is, of course, to not take any breaks until the timer goes off, but c’mon, 10 minutes straight of burpees?? If you need a few seconds to breathe and walk it out, take a break, but try to keep it brief (under 15 seconds) and take as few as possible. I took two quick breathers during the 10-min and 8-min rounds, one during the 6-min, and pushed through the last two without a break (but slowed down a lot during the last minute of the 4-min round). Keep in mind these “breathers” are in addition to the 1-min breaks that are given between each AMRAP.

At the start of a round, tell yourself you’re going to go as long as possible without taking a breather. It’s better to slow your pace than stop altogether, so try that before breaking.

Burpee Breakdown AMRAP Pyramid Workout

WEARING | tank: Yogadude // leggings: Target

Speaking of what I’m wearing, I’m including a couple Yogadude tanks in that big Facebook giveaway I have planned for when the page hits 5k likes!

And for the record, I didn’t actually do this workout barefoot on concrete. Just demoing the moves for the tutorial. I wasn’t lying when I said my belongings are all over the place—I had no sneakers! 🙂

Have a kickass weekend!


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  1. Oh my lord. This looks like a doozy! A great way to work on burpee efficiency, though! Thanks. 🙂

  2. love this. never though to do a pyramid of AMRAPs – smart thinking!

  3. This workout is coming with me to Nantucket for the weekend!

  4. Wow. /hateburpees But this would be a GREAT addition for a running day!

  5. Wooh! Going to have to give this a whirl. Hate burps – love the results

  6. Hello, so just to check… you do the whole burpee process of jumping back up arms over head for each move/exercise or just the whole burpee for the first exercise then just the described exercises to follow after??! Thanks for all your exercise blogs they are fab!!!!!!!! X

  7. I love your workouts. And holy cow – this one was super tough. I have been doing your workouts since giving birth to my little girl 8 moths ago and have loved the results. Your workouts are perfect for my busy life (I am attorney and have a 3 year-old as well) and typically only have time for about 20-30 minutes at 5am to get in a good sweat. I did this workout this morning and was thankful my little girl woke up around 22 minutes in – I don’t know if I could have made the full 30 minutes. Thanks for the workouts. Also, what weight of kettle ball would you recommend? I typically use 10lbs dumbbells but would like to get a kettle ball.

    • That’s so awesome–I love reading comments like this! 🙂 I would recommend getting whatever weight you do a two-hand swing with because you’ll get the most use out of it. If you use two 10-lb dumbbells for most exercises, you could probably handle a 20-25lb kettlebell (but test it out in the store if you buy it in person)

  8. This workout looks kick-ass! I like the idea of a 30 minute intense workout for those days when you just can’t fit an hour or 1.5 hours in but you want to get a good burn in. Also, love that no equipment is required! Definitely one to remember for traveling. Thanks!

  9. Cute tank!

  10. Jen@HealthyFoodandFamily says:

    Oh crap, this workout is going to kick my a**, but I can’t wait to try it!

  11. Going to add this as my next “cardio blast” in my UXF Burn class- I love breaking moves down, but have never thought to break a CARDIO exercise/move down- great idea… and I loveeee burpees 😉

  12. This one was BRUTAL! Drenched in sweat… so naturally I loved it!

  13. Just knocked this one out (minus the 10 minute round) and completed 13 rounds total. I didn’t add a pushup for the full burpees but would have if yesterday hadn’t been an arms day! You would definitely get less rounds total if you add the extra pushups.

    Killer. Loved it.

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