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.
#1
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)
#2
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
#4
10 min AMRAP:
7 Calories Rowing
5 Hand-release push-ups
10 Push Press 45lbs/20kg
#5
12 min AMRAP:
12 Box jumps
12 Kettlebell Swings
#6
8 min AMRAP:
40 Double Unders (80 Single Unders)
4 Back squats
4 Burpees, bar-facing
#7
15 min AMRAP:
21 Air Squats
15 hip thrusts
9 jumping lunges (each leg)
#8
10 min AMRAP:
30 Double Unders (60 Single Unders)
15 Wallballs
10 Kettlebell Swings
5 Burpees
#9
15 min AMRAP:
5 Walkouts
10 Push-ups
20 Plank Shoulder Taps
30 Mountain Climbers
40 Single Unders
#10
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.Â
Happy sweating!
