This 20-Minute, Full-Body AMRAP Workout Is the Next Best Thing to a CrossFit Box

Burpees may not be your favorite exercise, but they're a classic CrossFit move you can do just about anywhere.
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Just when you thought you'd heard all the fitness lingo floating around your CrossFit box, it's time to add another word to your vocabulary (and workout repertoire).


An AMRAP workout — or as many rounds as possible — is a classic CrossFit-style workout and a straightforward way to program your favorite exercises. This formula is sure to get your heart racing and muscles burning, even at home. After all, you're essentially exercising to failure.

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Try This 20-Minute At-Home AMRAP Workout

To complete an AMRAP, you repeat a number of exercises as many times as you can in a designated amount of time. But before you begin, make sure to warm up for the reps to come.

Get the perfect warm-up and cooldown for at-home CrossFit workouts.

As you get through this AMRAP, remember to pace yourself, recommends Mathew Forzaglia, certified personal trainer and founder of Forzag Fitness on the NEOU App.

"Do not come out too hot," he says. "Come out conservative and begin to push little by little. Find that line between comfortable and challenging and try to hold it."

Once you're warmed up, set your timer to 20 minutes and perform as many rounds of this circuit as possible.


Move 1: Push-Up

  1. Begin in a high plank position with your hands directly beneath your shoulders. Extend your legs straight out behind you and keep your body in a straight line from head to hips to heels.
  2. Keeping your back flat, bend your elbows at a 45-degree angle from your ribs and lower your body toward the ground.
  3. Pause once your chest hovers just above the floor.
  4. On an exhale, press into the ground to return to the starting position.
  5. Perform 5 push-ups.


Move 2: Burpees

  1. Begin standing with your feet at hip-width distance, arms at your sides.
  2. Bring your hands to the ground, aligned with your shoulders.
  3. Jump or step your feet out behind you to a high plank position.
  4. Bend at the elbows and perform a push-up, letting your chest and torso touch the ground.
  5. Press your hands into the ground and return to the top of the plank, keeping your body in a flat line.
  6. Jump or step your feet back to your hands and jump high in the air, extending your arms above your head.
  7. Land with knees slightly bent and jump right into the next rep.
  8. Perform 10 burpees per round.




Burpees are a challenging, high-intensity exercise. To modify, take the push-up out. Instead, jump your legs out into a high plank and then back to your hands.

Move 3: V-Ups

  1. Lie on your back with your arms over your head, legs straight.
  2. With your feet together and your legs straight, lift both your legs and upper body off the floor to meet in the middle.
  3. Keep your core tight and reach for your toes with your hands.
  4. With control, lower back toward the ground, extending your arms back above your head. That's one rep.
  5. Perform 15 reps.



If these are too challenging, keep your hands by your side, bend your knees and pull them to your chest as you simultaneously raise your upper body off the floor.

Move 4: Jump Squat

  1. Stand with your legs at shoulder-width distance, arms at your sides.
  2. Push your hips back and bend at the knees, lowering your body toward the ground. Keep your knees behind your toes, shoulders back and chest up.
  3. Lower in the squat until your thighs are parallel to the ground.
  4. Push into your heels and explode and jump both your feet off the floor.
  5. Land with bent knees and go right into the next squat.
  6. Perform 20 jump squats per round.


Once your 20 minutes are up, take the time to cool down, Forzaglia says. "Something that kills me is when I see people finish a WOD [workout of the day] and run out of the gym," he says. "Take 3 to 5 minutes and roll out or stretch so you aren't so sore the next day."

Check out more of our 20-minute workouts here — we’ve got something for everyone.



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