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FIERCE Zero Equipment AMRAP Workout

SWEAT sweat.com

FIERCE Zero Equipment AMRAP Workout
FIERCE Zero Equipment AMRAP Workout

It’s always worth taking time out to focus on your health and wellbeing. Whether you spend a few minutes focusing on  a mindfulness practice, or release your energy with a workout, making time for you is key for your overall health!

This strength workout follows the training style in Chontel Duncan’s FIERCE Zero Equipment program.   

You don’t need any equipment, so find some comfy clothing and get ready to get FIERCE!

Get strong with this no-equipment AMRAP workout 

HIRT, or high-intensity resistance training, is a very effective way to build strength and cardiovascular fitness at the same time. AMRAP or as many reps as possible, workouts are one type of HIRT training you can use to build strength and fitness — whether you have equipment available or not. This training style aligns with Chontel’s training philosophy — that you should feel like a warrior when you work out. 

A workout can turn your mood around. You might feel stressed, tired from a long day, or overwhelmed. Even when you feel this way, there is one thing that is within your control — you can unleash your inner warrior with a fast FIERCE workout! 

Many women in the SWEAT Community say that working out helps to re-energise them so they can focus more on the things that matter. Try it for yourself and see! 

Before you begin, be sure to warm up your body with a few minutes of cardio or some dynamic stretching. Then find a motivating playlist and do this workout!

AMRAP 1 3 Exercises / 4 Laps

1. Alternating Squat & Lunge

45 SECS


3. High Knees & Burpee (10:1)

45 SECS


5. X Plank

45 SECS


AMRAP 2 3 Exercises / 4 Laps

1. Alternating Lunge & Twist

45 SECS


3. Lateral Jump

45 SECS


5. Tricep Push-Up

45 SECS


AMRAP 3 3 Exercises / 4 Laps

1. Double-Pulse Squat

45 SECS


3. Sprawl

45 SECS


5. Commando

45 SECS


Well done! Take a moment to be proud of the effort you’ve put in, cool down and stretch before continuing on with your day. 

You can start working out at home at any time — you don’t even need equipment. Whether you incorporate calisthenics exercises, HIIT or yoga into your workouts, you can train effectively even if you only have a small space available. 

Train FIERCE whenever you need a boost of energy and motivation

Staying motivated on your fitness journey isn’t always easy, but the good news is that you don’t have to do it alone. As part of the SWEAT Community, you’ll always find the motivation, support and inspiration you need to continue. 

If you loved this workout, you might enjoy more workouts from Chontel’s FIERCE Zero Equipment program. Save this full-body workout to do next, or subscribe to the SWEAT app for the full six-week program.  

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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