7 AMRAP Workouts You Can Do at Home

If quick and efficient workouts are your jam, AMRAP—also known as As Many Reps (or Rounds) As Possible—may be your new best fitness pal. 

AMRAP workouts are pretty self-explanatory: you take a series of exercises (also known as a circuit) and do as many rounds as possible in the time allotted. 

This workout style is amazing because it can be adapted to anyone with any goals. Whether you’re looking for AMRAP workouts for beginners or need something that will challenge strength or endurance, there is space in this great workout format for you.

If you’re looking to do AMRAP workouts at home, here are 7 to get you started. All you have to do is set your timer to the suggested time and try to do as many rounds of the AMRAP workout as possible. Keep track of how many rounds you can do so you can watch yourself improve over time.

And don’t forget to make sure you consult your health professional(s) to see what fitness level of intensity you should be exercising at. 

1 | Beginner

Duration: 7 minutes

7 Sit to Stand

The idea behind this exercise is nice and simple: sit in a chair and stand back up with good posture. If you need some support, using another piece of furniture (or even another person) to help you stand can be super helpful. 

10 Jumping Jacks

Stand with your feet together and arms at your sides. Jump, landing with your feet a little wider than shoulder-width apart and your hands clapping together above your head. Jump back and return to the starting position. If jumping isn’t accessible to you, waving the arms from your sides to clapping your hands above your head is an excellent place to start. 

7 Sit-Ups

You know the drill, but we’ll remind you here. Lay on your back with your knees bent and feet flat on the ground. Use your core strength to sit up and lower back to the starting position. Crunches—which only require you to get your shoulder blades off the ground before coming back down—are a great alternative version if full sit-ups are not accessible to you.

2 | Upper Body

Duration: 10 minutes

10 Push-Ups

Laying flat with your stomach to the floor, place your hands flat and slightly wider than shoulder-width apart. Curl your toes underneath your feet and engage your core, squeezing your glutes, lower belly, and abs. Press into your palms and the balls of your feet, lifting your body until your elbows are in full extension.If your elbows hyperextend, keep a slight microbend the whole time. With core control, slowly lower your body until your elbows are at a 90-degree angle, then repeat. Option to put your knees on the ground to reduce the intensity.

Pull-Ups to Fail

Grip a bar (pull-up bar, playground monkey bar, or whatever else you can get ahold of) with your palms facing forward slightly wider than shoulder-width distance apart. Using your arms, back, and core muscles, pull up until your chin reaches the bar and slowly lower down before repeating. Do as many as you can, even if it’s half of one at first. 

10 Tricep Dips

To start, sit on the edge of a chair or low table. Grip the edge of the chair/table with your fingers pointing forward. Shift your weight forward, so your arms support you with your lower body completely off of your seat and your legs out in front of you (knees bent if you’re a beginner and extended if you’re more advanced). Bending at the elbow, lower your body until your elbows reach 90-degrees.Press back to the starting position. If your arms hyperextend, maintain a slight micro-bend in the elbow rather than fully extending and locking out your elbows.

10 Russian Twists

Sit on the floor with your legs bent. Engage your core so that your heels and glutes are the only points touching the ground. With your hands together, twist to one side and then the other, using your core muscles to create the movement. Imagine a string attached to the top of your head, lifting your body and pulling your spine straight. This will protect your spine because your back will be flat.  Don’t worry about twisting as far as you can. Just twist until the sides of your core engage before moving to the other side. 

3 | Lower Body

Duration: 10 minutes

10 Squat Jumps

Start standing with your feet hip-width apart. With your weight towards the heels of your feet, begin bending your knees as if you were sitting into an imaginary chair. Stop when your knees are at 90-degrees with your chest up and spine neutral. From a squat, pull your arms straight behind you, then explode up into a jump, sweeping your arms up and in towards your chest. Bend your knees to absorb the shock as you come down, then repeat.

10 Calf Raises

Stand with your feet hip-distance apart. Engage your calf muscles to rise onto the ball of your feet. Pause for a moment in this tip-toe position, then, slowly and with control, lower your feet back down flat to the ground. Looking to take this exercise up a level? Give single-leg calf raises a try.

10 Glute Bridges

Lay on your back with your knees bent and feet flat on the floor. Begin lifting your hips up towards the ceiling. Engage your glutes, hamstrings, lower back, and core to lift your hips as high as they can. To prevent injury, keep your knees stacked over your ankles as you lift and lower.

10 Leg Raises 

Lay flat on your back with your legs outstretched and your arms down by your sides. With core control, squeeze your glutes, quads, and calves and lift your legs until they are perpendicular to your torso, sticking straight up at the ceiling. Then lower back down and repeat. 

4 | Full Body

Duration: 10 minutes

10 Squats

Start standing with your feet hip-width apart. With your bodyweight towards the heels of your feet, begin bending your knees as if you were sitting back into an imaginary chair. Lift up through with your chest up and keep your spine neutral. Stop when your knees are  at 90-degrees. Engage your quads, hamstrings, glutes, and core to stand back up, keeping your weight toward your heels the entire time. 

10 Push-Ups

Laying flat with your stomach to the floor, place your hands flat and slightly wider than shoulder-width apart. Curl your toes underneath your feet and engage your core, squeezing your glutes, lower belly, and abs. Press into your palms and the balls of your feet, lifting your body until your elbows are in full extension. If your elbows hyperextend, keep a slight microbend the whole time. With core control, slowly lower your body until your elbows are at a 90-degree angle, then repeat. Option to put your knees on the ground to reduce the intensity. 

10 Tricep Dips

To start, sit on the edge of a chair or low table. Grip the edge of the chair/table with your fingers pointing forward. Shift your weight forward, so your arms support you with your lower body completely off of your seat and your legs out in front of you (knees bent if you’re a beginner and extended if you’re more advanced). Bending at the elbow, lower your body until your elbows reach 90 degrees and press back to the starting position.

10 Burpees

Start in a standing position with your feet hip-width apart. Bend your knees and put your hands on the ground, jump your feet out, landing in a push-up position, jump your feet back up to your hands, and explode straight up into a jump or jumping jack. If you’re feeling extra energy, you can even do a push-up before jumping back up. 

10 Russian Twists

Sit on the floor with your legs slightly bent. Your heels and bottom should be the only points touching the ground. With your hands together, twist to one side and then the other, being careful to use your core muscles to create the movement and protecting your spine by keeping a flat back. Don’t worry about twisting as far as you can. Just twist until the sides of your core engage before moving to the other side. 

5 | Cardio

Duration: 15 minutes

20 Jumping Jacks

Begin by standing with your feet together and your arms down at your side. Jump, sweeping your hands out and overhead, and extending your legs to the left and right. Land with your feet a little wider than shoulder-width apart and your hands clapping together above your head. Jump back and return to the starting position.

10 Burpees 

Start in a standing position with your feet hip-width apart. Bend your knees and put your hands on the ground, jump your feet out, landing in a push-up position, do a push-up, jump your feet back up to your hands, and explode straight up into a jump or jumping jack. 

20 High Knees

High knees are a form of running in place; as you jump onto one foot, bring the opposite knee up in front of your body, so your knee is bent at 90 degrees. 

1 Sprint

All you need is some space for this one. Run as fast as you can for the amount of free space you can find, or if your space is pretty wide open in a yard or park, a 10-15 second sprint should do the trick. 

6 | Endurance

Duration: 10 minutes, increasing with every time you do an endurance workout

10 Mountain Climbers

Starting in a push-up position (hands on the ground slightly wider than shoulder-width, arms straight (micro-bend elbows if you hyperextend) and your toes curled under your feet), bend one knee, bringing it as close to your chest as you can. Keep your core engaged the entire time. Then, return your leg to the starting position, and repeat on the other side. Do your best to keep the rest of your body still as your working leg moves. 

10 Squat Jumps

Start standing with your feet hip-width apart. Bend your knees to 90 degrees with your chest up and spine neutral before exploding up into a jump and bending your knees to absorb the shock as you come down and move into your next repetition. Your arms should be out in front of you on the way down and swing slightly back as you jump to support the movement. 

20 Jump Rope 

Jump rope in whatever way is comfortable to you—shifting your weight onto either foot as you jump, jumping with your feet glued together or slightly apart, or even swinging the rope backward if you prefer the challenge are all great options. If you don’t have a jump rope in your home, you can use an imaginary jump rope.As long as you’re jumping in place, your heart rate will increase. 

20 Jumping Jacks 

Stand with your feet together and arms at your sides. Jump, sweeping your hands out and overhead, and extending your legs to the left and right. Land with your feet a little wider than shoulder-width apart and your hands clapping together above your head. Jump back and return to the starting position.

7 | Strength

Duration: 10 minutes

12 Squats

Start standing with your feet hip-width apart. Bend your knees to 90 degrees with your chest up and spine neutral. Engage your quads, hamstrings, glutes, and core to stand back up while keeping your weight toward your heels. 

12 Push-Ups

With your hands on the floor slightly wider than shoulder-width apart and your toes curled on the ground, bend your elbows until your chest hovers just off the floor. Push back up to the starting position and repeat. Put your knees on the ground to reduce the intensity.

Pull-Ups to Fail

Grip a bar (pull-up bar, playground monkey bar, or whatever else you can get ahold of) with your palms facing forward slightly wider than shoulder-width distance apart. Using your arms, back, and core muscles, pull up until your chin reaches the bar and slowly lower down before repeating. Do as many as you can, even if it’s half of one. 

12 Tricep Dips

To start, sit on the edge of a chair or low table. Grip the edge of the chair or table (make sure whatever you are using is sturdy and will not fall onto you)  with your fingers pointing forward. Shift your weight forward, so your arms support you with your lower body completely off of your seat and your legs out in front of you (knees bent if you’re a beginner and extended if you’re more advanced). Bending at the elbow, lower your body until your elbows reach 90 degrees and press back to the starting position.

12 V-Ups

Lay flat on your back with your legs out, feet together, and arms extended over your head. Use all of your core muscles to bring your feet to your hands, so the only point of contact to the floor is your seat. You should reach a V position with your back flat and legs straight before lowering back down. Get as close to a V as your body allows without rounding your back or over-straining your muscles, this will improve over time.

Regardless of whether you do AMRAP training at home or at the gym, we hope you’re inspired to incorporate this dynamic style of movement into your fitness routine!

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