20 Minute AMRAP Workouts for Maximum Fitness

AMRAP, or As Many Reps As Possible, workouts are a popular choice for those who are looking to quickly increase their strength and endurance. These high-intensity workouts are done in a set time frame, typically around 20 minutes, encouraging the use of rapid movement and minimal rest. In this article, we'll delve into some of the best 20-minute AMRAP workouts to help you get in shape and reach your fitness goals.

The Benefits of AMRAP Workouts

AMRAP workouts offer several benefits that make them a great addition to any workout routine. Here are some of the key advantages:

1. Versatility: AMRAP workouts can be customized to include a variety of exercises, making them suitable for people with different fitness levels and preferences. This allows you to mix and match movements to suit your needs and preferences.

2. Progress Tracking: By tracking the total number of reps performed each week, AMRAP workouts encourage consistent progress and can help you stay motivated.

3. Boredom Busting: Unlike traditional steady-state workouts, AMROP workouts are unpredictable and can keep you engaged and focused, reducing the chance of boredom.

4. Time Efficiency: AMRAP workouts are designed to maximize every second of your workout time, making them an efficient way to get in shape quickly.

20-Minute AMRAP Workouts

Now that we've established the benefits of AMRP workouts, let's take a look at some sample 20-minute AMRP workouts. These workouts should be done at a moderate difficulty level, ensuring that you are able to maintain proper form throughout each exercise.

AMRP #1 – Push-Pull-Bodyweight

• Warm-Up: 2 minutes of light jogging or jumping jacks
• Circuit 1: 4 exercises – squats, push-ups, crunches, and jumping jacks – done for 8 reps each
• Circuit 2: 4 exercises – deadlifts, rows, planks, and jacks – done for 8 reps each
• Circuit 3: 4 exercises – lunges, bicep curls, bicycle crunches, and burpees – done for 8 reps each
• Circuit 4: 4 exercises – push presses, front swings, push back push-ups, and speed skaters – done for 8 reps each
• Cool Down: 2 minutes of static stretches

AMRP #2 – AMRAP Box Jumps

• Warm-Up: 2 minutes of jumping jacks
• Circuit 1: 4 exercises – box jumps, feet-elevated push-ups, alternating dumbbell snatches, and box step-ups – done for 10 reps each
• Circuit 2: 4 exercises – kettlebell swings, reverse crossover lunges, high plank dumbbell rows, and inverted rows – done for 10 reps each
• Circuit 3: 4 exercises – sumo squats, burpees, V-sits, and handstand push-ups – done for 10 reps each
• Circuit 4: 4 exercises – Russian twists,側転バランスジャンプ,クロスアップキャッチ, and full burpees – done for 10 reps each
• Cool Down: 2 minutes of static stretches

AMRP #3 – AMRAP Dumbbell Circuit

• Warm-Up: 2 minutes of light jogging or jumping jacks
• Circuit 1: 4 exercises – dumbbell thrusters, pull-ups, clean-and-press, and alternating reverse lunges – done for 10 reps each
• Circuit 2: 4 exercises – goblet squats, lunges, and push-ups – done for 10 reps each
• Circuit 3: 4 exercises – overhead press, hammer curls, tricep extensions, and sit-ups – done for 10 reps each
• Circuit 4: 4 exercises – barbell rows,chin-ups, and burpees – done for 10 reps each
• Cool Down: 2 minutes of static stretches

How to Scale AMRP Workouts

As you progress in your fitness journey, you may want to scale AMRP workouts to match your increased strength and experience. Here are some tips for scaling AMRP workouts:

1. Increase Reps: As you become stronger, you can increase the number of reps performed in each exercise.

2. Decrease Rest: To challenge yourself further, reduce the amount of rest between sets.

3. Add Equipment: If you are using light weights, consider adding a heavier set of dumbbells or a kettlebell to make the workout more challenging.

4. Change the Exercises: To continue evolving, mix up the exercises in your circuits to work different muscle groups or introduce new movements.

5. ** Include Isolation Exercises**: To focus on specific muscles, include isolation exercises like bicep curls or tricep extensions within your AMRP workout.

6. Optimize Form: Make sure to maintain proper form throughout each exercise to ensure that you are getting the most out of each rep.

Remember, the key to a successful AMRP workout is to push yourself during each set and focus on your form and technique. With regular practice and dedication, you'll see improvements in no time.