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.
Happy sweating!
Recommended To You
Tracey
September 26, 2017 at 7:57 pmLove these – am going to give some of them a go 🙂
Daron
October 3, 2017 at 7:54 pmI’m not that much of a online reader to be honest but your sites really nice, keep it up! I’ll go ahead and bookmark your website to come back down the road. All the best
see this
October 22, 2017 at 4:57 pmI simply want to say I am newbie to blogging and truly loved your website. More than likely I’m want to bookmark your blog . You really come with awesome articles and reviews. Thanks a bunch for sharing your website.
habib
November 19, 2017 at 2:48 pmhi nice post
Active Teacher
December 3, 2017 at 7:38 pmLoving your blog! I am excited to follow along!
you can check here
December 17, 2017 at 2:06 amI just want to mention I’m very new to blogs and truly savored your web page. Probably I’m want to bookmark your blog . You definitely come with excellent writings. Thanks a bunch for revealing your web-site.
Shelton
February 17, 2020 at 4:31 amHmm it seems like your website ate my first comment (it
was super long) so I guess I’ll just sum it up what I
submitted and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog blogger but I’m still new to
the whole thing. Do you have any points for newbie blog
writers? I’d definitely appreciate it.
Lily
February 19, 2020 at 8:38 pmHey Shelton,
Thank you so much for your feedback and sorry something went wrong with your first comment!
We’ve been getting quite a few questions like that recently (although we still have a loooong way to go), that’s why we’ve decided to add a blogging section on the site. We’ll use it to share what we’ve learned so far about maintaining a blog and how we try to improve. It’s coming in the next few days! But if you have any specific questions, feel free to hit me up with an email – [email protected], I’ll be happy to help you with whatever I can!
Jo
March 18, 2020 at 7:31 pmI 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 pmThat 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? 😀