Workout Routines

The best AMRAP workouts to boost your muscle endurance

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

Plyo Pushup
South_agency / Getty
South_agency / Getty
Duration 12
Exercises 8
Equipment X

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.”

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.

AMRAP Workout 1 Complete for 12 minutes

Exercise 1.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
10 reps
As needed rest

Exercise 2.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
-- sets
10 reps
As needed rest
Do a pushup with every rep.

Exercise 3.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
20 reps
As needed rest

Exercise 4.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
-- sets
10 (right side) reps
As needed rest
Dip your hip on all reps.

Exercise 5.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
-- sets
10 reps
As needed rest

Exercise 6.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
-- sets
10 (left side) reps
0 sec. rest
Dip your hip on all reps.

Exercise 7.

High knees How to
Backward Sprint thumbnail
-- sets
50 reps
As needed rest

Exercise 8.

Situp You'll need: No Equipment How to
5 CrossFit Workouts You Can Do With Only Dumbbells thumbnail
-- sets
20 reps
As needed rest

AMRAP Workout 2 Complete for 12 minutes

Exercise 1.

Sumo Squat You'll need: No Equipment How to
Sumo Squat thumbnail
-- sets
10 reps
As needed rest

Exercise 2.

High knees How to
Backward Sprint thumbnail
-- sets
100 reps
As needed rest

Exercise 3.

Lateral Plank Walk You'll need: No Equipment How to
Lateral Plank Walk  thumbnail
-- sets
5 (to the right) reps
As needed rest

Exercise 4.

Lateral Plank Walk You'll need: No Equipment How to
Lateral Plank Walk  thumbnail
-- sets
5 (to the left) reps
As needed rest

Exercise 5.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
-- sets
10 reps
As needed rest

Exercise 6.

Dip You'll need: Dip Station How to
Dips thumbnail
-- sets
10 reps
As needed rest
Perform on floor. Alternate hand reach and leg extension at top.

Exercise 7.

Jump Tuck
exercise image placeholder
-- sets
10 reps
As needed rest

Exercise 8.

Wide-Grip Pushup You'll need: No Equipment How to
Pushup thumbnail
-- sets
10 reps
As needed rest
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