16-Min Mixed Modal AMRAP is a free beginner-level AMRAP workout lasting about 16 min. It uses 200m Run, Burpees and Air Squats, needs no equipment, and can be scaled up or down for any fitness level.
Run this on a real AMRAP timer with audio cues — free in the iOS app.
Get the appShort runs, moderate reps. Maintain nasal breathing on runs and steady burpees.
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Get the iOS AppThis is an AMRAP — As Many Rounds As Possible. You have 16 min on the clock and a fixed circuit of 3 movements. Work through the circuit, then start again from the top, and keep going until the time runs out. Your score is the number of complete rounds plus any extra reps.
Pace it so the last round looks roughly like the first. The most common error is treating the opening two minutes as a sprint, which turns the back half of the workout into damage control. If you are resting longer than about fifteen seconds between rounds, the prescription is too hard — scale it and keep moving.
This session is built for people newer to interval training: the movements are low-skill and the volume is manageable, so your form should still hold up in the final round. That does not make it easy — intensity is relative — but it does make it safe to run unsupervised. Finish feeling like you had one more round in you.
Scaling is how this workout stays useful across a range of abilities. Pick the version of each movement that lets you keep moving at a steady pace, and note what you changed so the next attempt is a fair comparison.
200m Run — easier: cut the distance in half, or walk the return leg. Harder: hold a faster pace, or extend the distance.
Burpees — easier: step back and step in rather than jumping, and skip the jump at the top. Harder: add a push-up at the bottom and a tuck jump at the top.
Air Squats — easier: squat to a chair or bench to control the depth. Harder: add a jump at the top, or slow the descent to three seconds.
No weights are needed for this workout — but you will want a measured outdoor route or a treadmill for the running intervals.
If you have no space to run, substitute an equivalent work interval — roughly 60 to 90 seconds of hard effort per 200m — using shuttle runs, high knees or burpees.
Warm up before you start the clock. Five to ten minutes of easy movement plus a few light reps of each movement in the workout is enough, and it matters more on short, intense sessions than on long ones.