8-Minute Bodyweight Burner Workout

Eine Frau macht einen Liegestütz auf einer Bank ©foodspring

There are lots of good reasons to skip a workout, but not having enough time isn’t one of them. Still, work and all the tasks and obligations we all face every day can make it hard to get to the gym regularly. And sometimes we just lack the concentration to crunch out a long workout in the evening. That’s why we’re keeping this workout short, but that will make it all the more intense. All you need for this session is 8 minutes and a mat. Whether you do it at home or to round off your strength training in the gym, you’ll definitely get a sweat on, get your money’s worth, and get out of your comfort zone. 

If your motivation goes way beyond an 8-minute workout, then check out our free guide to getting started with strength training.

Today, an AMRAP (As Many Rounds As Possible) workout is on the cards. AMRAPs are a type of high-intensity training (HIT) and are therefore very challenging. You need to complete as many rounds of your workout as you can manage in a set amount of time (in this case 8 minutes), taking as few breaks as possible. This bodyweight burner workout focuses on endurance and bodyweight exercises, but each AMRAP can be different. Depending on the exercises and equipment, it can also be easily converted into a strength circuit session. This type of circuit training allows you to work at your own pace, making it accessible to all fitness levels. AMRAP training is very popular in CrossFit training. If you enjoy it, it might be worth trying out a CrossFit box. 

The Workout 

You must complete this workout in 8 minutes. We suggest you set a timer so you don’t have to watch the clock. Complete all 4 exercises in a row and then go straight back to the beginning again. How many rounds can you manage? 

If the exercises are still too intense or you notice that your strength runs out after a few minutes, that’s no reason to stop. There are easier variations of all the exercises (regressions) and you can also adjust the tempo. The important thing is that you don’t give up. 

Hand Release Push UpsEccentric Push Ups5
Skater JumpsDrop the jumps10
SupermanAlternate sides15
Squat JumpsAir Squats20

The Exercises 

#1 Hand Release Push Ups 

Start in a high plank position. Hold your torso stable, keeping your head in line with your spine and your buttocks tensed. Lower your body in a controlled manner, briefly lift your hands from the floor, then place them back on the floor and push yourself back up to your starting position. If this exercise is too hard, you can switch to eccentric push ups. To do this, lower your body in a controlled manner until you’re on the floor, then push yourself back up over your knees. The slow and controlled lowering of your body is the intense phase, not pushing back up. 

Muscles: Chest and arm muscles, particularly the triceps

Remember: Keep your elbows tucked in as close to your body as possible. Tilt your pelvis back slightly during the exercise to avoid hollowing your back. 

Click here for three exercises to make your push-ups even cleaner.

#2 Skater Jumps

Start this exercise with your feet hip-width apart. Jump and bring your left leg down crossed behind your right leg. At the same time, bend your right leg and touch the floor in front of your right foot with your left fingertips. Jump again to repeat on the other leg and continue, alternating sides. 

Make this exercise easier by dropping the jump. 

Muscles: Glutes, quads, hamstrings, and calf muscles

Remember: Be careful not to let the knee of your supporting leg buckle inward.  

#3 Superman 

This time, start lying on your stomach with your arms and legs extended. Tighten your glutes and exhale as you raise your arms and legs off the ground, then inhale as you lower them back down again. Keep your palms turned toward each other. Make the exercise easier by lifting your right leg and right arm first and then alternating sides. 

Muscles: Back extensor muscles

Remember: Pay attention to how tense your back, shoulders, and glutes are as you raise your arms and legs, and also as you lower them again in a controlled manner. 

#4 Squat Jumps

This exercise simply combines squatting and jumping. From a stable stance, lower into a deep squat, then push up explosively and jump into the air with your legs and arms extended. As you land, move straight into the next squat and then repeat. If the exercise is too intense, switch to air squats, which are squats without any additional weight or jumping.

Muscles: Quads, hamstrings, calves, and glutes 

Remember: This exercise requires core stability to perform the jump and land in a controlled manner. Make sure your knees are slightly turned out while you squat. Land on the balls of your feet to reduce the load. 

More interesting articles from foodspring:

Sources for this article

We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Workout Overview