Scores of simple and effective free workout routines that have stood the test of time!

AMRAP workouts

19 Intense AMRAP Workouts You Can Do In 20 Minutes

AMRAP workouts are some of the most efficient and toughest workouts which you can do.

This sort of training is an extremely productive way to gain strength and conditioning and mental and physical toughness.

Let's dive into some of the best AMRAP workouts out there that can take your training to the next level.

What Does AMRAP Mean?

The term is an acronym for "As Many Reps/Rounds As Possible", where the workouts have you doing a set number of reps for each exercise as possible in a given amount of time.

Unlike traditional training methods, there is little to no rest between sets. AMRAP workouts typically have you cycling through a number of exercises as well, one after the other, each of which constituting one round.

The goal is to do as many reps as possible, via as many rounds as possible which the clock runs out on you.

A simple example might be doing something like:

  • 8 Dumbbell Thrusters
  • 5 Pull-Ups
  • AMRAP in 15 Minutes

In this example, you would complete 8 reps of Dumbbell Thrusters immediately followed by 5 Pull-Ups, repeating this as many times as you can in fifteen minutes, trying to get as many reps as possible, while keeping rest to an absolute minimum or mere seconds.

wall ball toss
Wall balls - medicine ball squat throws - source: iStock

The Benefits of AMRAP Workouts And Why You Should Be Doing Them

There are many benefits to AMRAP style workouts, ranging from their physiological and mental benefits to time efficiency.

Versatility. Think of AMRAP workouts as a template or methodology into which you can continually switch things up as you plug and play different movements into your workout of the day/WOD as needed.

You can make the exercise pairings as simple as you want and adjust the time span as you see fit. Plus, many can be done with minimal equipment, so think hotel rooms, Travelling, outdoors or at home.

Track your progress. By picking a couple of different AMRAP workouts and sticking with them, it is dead easy to track your progress from week to week by just counting the total number of reps you add each week. This can be taken up a notch by making these workouts competitive by doing them with a partner or in a group setting.

Fight boredom. As opposed to traditional set and rep schemes with most workouts, AMRAP workouts are anything but boring because you really don't have the time to be bored! No time for your mind to wander in between sets and lose any physical or mental intensity.

Time efficient. These workouts make the most of your time because they force you to maximize every second of your training time by limiting you to a time constrained training session. Just a mere 10-20 minutes of these workouts can scorch every muscle in your body and leave you dripping in a pool of sweat.

Build mental resilience. Let's face it, nothing worth doing is easy. But soldiering through these is the most efficient way to build mental toughness really fast. And will continue to do so over time as you push yourself each session through the

Metabolic overload. Pushing back against the increasing volume of sets in a short period of time like this with little or no rest depletes glycogen stores like nothing else and your body will become much more efficient at managing its energy levels and the buildup of waste products and oxygen deficit.

Adaptability. Feel you need more work in terms of balance or proprioception and coordination? An AMRAP workout allows you to add movements that can cross-train you between strength and mobility. For example in one of the workouts below you will see an example of mixing mobility, striking and bodyweight movements, all of which can introduce you to learning new movement patterns as you get fitter!

19 Intense AMRAP Workouts

Without further ado, lets look at these workouts. As you can see some need equipment, so feel free to make modifications if you need.

Do as many reps and rounds as possible in 20 minutes for each of these!


10 Push-Ups
5 Pull-Ups
10 Wall Balls


10 Jump Squats
5 Close-Grip Chin-Ups
10 Clapping or Change Grip Push-Ups


50 Jump Rope Double Unders
6 Dumbbell Squat-Clean-Press


6 Dumbbell Clean and Press
10 Dumbbell Alternating Reverse Lunge
12 Push-Ups
10 High Plank Dumbbell Rows (each arm)


30 Jump Rope Singles
10 Burpees
10 V-Sits


50 Jump Rope Singles
15 Push-Ups
15 Prisoner Squats


25 Dumbbell or Kettlebell Swings
12 Reverse Crossover Lunges
10 Push-Ups


12 Spiderman Push-Ups
8 Shrimp Squats (each leg)
10 Supermans

Al Kavadlo demonstrates the versatile Shrimp Squat movement


Sprint 50 Meters
10 Burpees


15 Box Jumps
10 Feet-Elevated Push-Ups
8 Alternating Dumbbell or Kettlebell Snatch

kettlebell swings
Kettlebell Snatch - source: iStock


10 Lateral Dumbbell Lunges
10 Burpees
10 Double Dumbbell Snatch


20 Box Step Ups Knees High (10 each leg)
15 Dumbbell Push Press
15 Medicine Ball Slams

step ups
Box Step Ups Knees High - source: iStock


15 Inverted Rows
12 Burpees
30 Jump Rope Singles


12 Jab/Cross/Sprawl
12 Lateral Jumps
12 Push-Ups
12 Lunge and Twist with Medicine Ball

medicine ball exercise
Front Lunge and Twist with Medicine Ball - source: iStock


20 Straight Punches (10 each hand)
14 Clinch Knees (7 each knee)
15 Dumbbell or Kettlebell Swings
10 Full Burpees


15 Hindu Squats
15 Hindu Push-Ups
50 Jump Rope Double Unders


5 Deadlifts
12 Push-Ups
10 Jump Squats


8 Pistol Squats (each leg)
10 Archer Push-Ups
30 Jumping Jacks


10 Dumbbell Single Stiff-Leg Deadlift
10 Feet-Elevated Dumbbell Push-Ups
10 Racked Dumbbell Front Squat

Hopefully you will have fun and make good progress with these workouts. They are at the very least a nice break from traditional workout routines.

Try to get a day rest in between each of these workouts and on off days do something else like stretching, riding your bike and any other from of active recovery!