AMRAP Workout

Grant Dryden

Grant Dryden

Working out sucks sometimes, especially if you plateau or get into a routine and stop being creative with what you’re doing. I recently came across a workout that I’ve added to my list of options called an AMRAP. AMRAP stands for “as many reps as possible” and is a constant, timed workout. Because of the timer and nature of the workout, it is easy to stay motivated throughout the exercise and really push through it to the end.

How it works

When I was first introduced to this workout, it was 20 minutes long. The trainer said, “We’re going to do 4 exercises in a row. Do 10 reps of exercise A, then immediately do 10 reps of exercise B, then do C, then do D. When you’ve finished with exercise D, repeat. Do this continually until the 20 minutes is up, no rests, and shout out what set you are on each time you complete exercise D.”

I was new to this, but it seemed cool so as soon as the timer was pressed I started doing the exercises. The first exercise was 10 front lunges, followed by 10 push-ups, then 10 jump squats, and 10 sit-ups. I was on fire when I began, but after about 5 minutes I was sweating and starting to run out of steam! I had pushed too hard, too fast, and had 15 minutes of pain ahead of me. The exercises kept coming, and there was no stopping until the timer went off.

Thankfully, I was in a large group of people, and the trainer was a former Navy SEAL. He kept us all motivated, and hearing the others shout out their set number gave me an idea of how I was performing relative to the rest of the group. At the end of the 20 minutes, I had completed 16 sets! Not bad, I thought – 160 reps of each exercise without stopping. But, someone in the back had done 25…what a machine. I’m not that good, but I gave it my all! I was sweat drenched and tired, my legs felt like jelly from all the jumping and squatting. That was a great workout, so I decided to start doing it on my own, mixing up the exercises each morning at 5:00am when I do my own AMRAP.


If you decide to try this workout, you don’t have to do the same 4 exercises that I started with. You can, and should, mix it up with different types of exercises. I do have to say that I enjoyed the purely calisthenic nature of the workout, so no weights were really needed. However, I could see a person incorporating a kettle bell or lights weights into it just to try something different once in a while. Switching up the workout keeps your body from getting used to it, which will prevent you from plateauing as quickly. Add a weighted vest if the exercises get too easy – there’s always a way to increase the difficulty!

The full workout is listed below. Give it a shot and let us know how it worked for you!

AMRAP: 20 minutes

  • 10 front lunges
  • 10 push-ups
  • 10 jump squats
  • 10 sit-ups
  • Repeat

Do not rest between exercises.

Do not proceed to the next exercise until you complete all 10 reps.

Shout out how many sets you’ve done at the end of the sit-ups.

Get after it.

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