Training and Workouts

10 AMRAP Workouts To Improve Your Endurance


Oh, the sweet (not really) burn that an AMRAP workout gives!

Yep, just last night I reminded myself exactly how much 20 minutes of constant movement can hurt you and simultaneously give you the endorphin fireworks. Boy, I love the endorphin fireworks! (Even if I had to agonize on the gym floor for good 5 minutes until I managed to get up.)

If you are unfamiliar with the term, AMRAP stands for As Many Rounds/Reps As Possible – you repeat a certain rep scheme of exercises in a given time frame as many times as you can. This type of workout is extremely useful if you want to learn how to pace yourself and at the same time improve your endurance and stamina. The best thing is that you can challenge yourself by repeating the workout a few weeks later and try to beat your previous record. A great way to track your fitness progress!

So, if you are ready for a sweaty challenge, prepare your timer and check out the 10 AMRAP workouts I’ve selected to share with you.  


10 min AMRAP:

50 Double Unders (scale option: 100 single-unders)

40 Air Squats

30 Kettlebell swings

20 Push-ups

10 Ring rows (TRX works too)


    12 min AMRAP:

5 Burpees

10 Deadlifts 110lbs/50kg (scale as appropriate)

15 Box Jumps

#3 Jenny

     20 min AMRAP:

20 Overhead Squats 35lbs/15kg

20 Back Squat 35lbs/15kg

400 meter Run



  10 min AMRAP:

7 Calories Rowing

           5 Hand-release push-ups

            10 Push Press 45lbs/20kg


12 min AMRAP:

12 Box jumps

        12 Kettlebell Swings


8 min AMRAP:

40 Double Unders (80 Single Unders)

4 Back squats

4 Burpees, bar-facing


15 min AMRAP:

21 Air Squats

15 hip thrusts

9 jumping lunges (each leg)


10 min AMRAP:

30 Double Unders (60 Single Unders)

15 Wallballs

10 Kettlebell Swings

5 Burpees


  15 min AMRAP:

5 Walkouts

10 Push-ups

              20 Plank Shoulder Taps

             30 Mountain Climbers

  40 Single Unders


        10 min AMRAP:

            10 Jumping Jacks

      10 Burpees

    10 V-Ups

           10 Push-Ups

As you can see, they vary in difficulty. Some of them you can do outside the gym ( #7, #9 and #10 ), so you don’t even have the I-have-no-equipment-excuse at your disposal.  Choose the one that sounds the best to you and attack it!

If you enjoyed my collection of AMRAP workouts, make sure to also check out my post, where I share 20 Bodyweight workouts to do anywhere. 

Happy sweating!



  1. Tracey
    September 26, 2017 at 7:57 pm

    Love these – am going to give some of them a go 🙂

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  8. Jo
    March 18, 2020 at 7:31 pm

    I do love something that gets the heart going, although since discovering weight lifting I do prefer that over cardio. Plus, I have an irrational level of hate for burpees! Nice to see another lady on the bloggersphere who lifts!

    • Lily
      March 19, 2020 at 6:26 pm

      That is interesting to hear! When I found weightlifting for me, I also started to neglect all the cardio routines & functional training routines! But at one point I started balancing it out more because I started missing it! So know I combine weightlifting & cardio, similar to how most of the time people at Crossfit are doing it! And let’s be honest – who loves burpees? 😀

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