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The best AMRAP workouts to boost your muscle endurance

Challenge yourself with these tough routines, then watch your progress soar.

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Plyo Pushup
South_agency / Getty
Plyo Pushup
South_agency / Getty

The aim of AMRAP (“as many rounds as possible”) is to beat the number of rounds you did in your last session.

Self-defined goals like this build confidence because you set your own pace, and see your numbers improve from one session to the next. “AMRAP is my favorite because it’s so challenging,” says trainer Selena Watkins. “You know exactly how many reps you have to do, so you don’t have to watch the clock.”

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And even if you’re working at a slower pace, she adds, your body stays under constant stress while you switch between exercises.

Directions

Choose either Workout 1 or Workout 2 for a single day, and incorporate both into your regular fitness routine. Rest as minimally as possible.

Routine

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AMRAP Workout 1

Complete for 12 minutes

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Burpee

Equipment
No Equipment
Sets
--
Reps
10
Rest
As needed
Exercise 2 of 8

Alternating Shoulder Taps

Equipment
Sets
--
Reps
10
Rest
As needed
Do a pushup with every rep.
Exercise 3 of 8

Jump Squat

Equipment
No Equipment
Sets
--
Reps
20
Rest
As needed
Exercise 4 of 8

Side Plank

Equipment
Medicine Ball
Sets
--
Reps
10 (right side)
Rest
As needed
Dip your hip on all reps.
Exercise 5 of 8

Jumping Jack

Equipment
No Equipment
Sets
--
Reps
10
Rest
As needed
Exercise 6 of 8

Side Plank

Equipment
Medicine Ball
Sets
--
Reps
10 (left side)
Rest
0 sec.
Dip your hip on all reps.
Exercise 7 of 8

High knees

Equipment
Sets
--
Reps
50
Rest
As needed
Exercise 8 of 8

Situp

Equipment
No Equipment
Sets
--
Reps
20
Rest
As needed

AMRAP Workout 2

Complete for 12 minutes

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 8

Sumo Squat

Equipment
No Equipment
Sets
--
Reps
10
Rest
As needed
Exercise 10 of 8

High knees

Equipment
Sets
--
Reps
100
Rest
As needed
Exercise 11 of 8

Lateral Plank Walk

Equipment
No Equipment
Sets
--
Reps
5 (to the right)
Rest
As needed
Exercise 12 of 8

Lateral Plank Walk

Equipment
No Equipment
Sets
--
Reps
5 (to the left)
Rest
As needed
Exercise 13 of 8

Jumping Lunge

Equipment
No Equipment
Sets
--
Reps
10
Rest
As needed
Exercise 14 of 8

Dip

Equipment
Dip Station
Sets
--
Reps
10
Rest
As needed
Perform on floor. Alternate hand reach and leg extension at top.
Exercise 15 of 8

Jump Tuck

Equipment
Sets
--
Reps
10
Rest
As needed
Exercise 16 of 8

Wide-Grip Pushup

Equipment
No Equipment
Sets
--
Reps
10
Rest
As needed
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