Bored With Your At-Home Workout? Try This 20-Minute, No-Equipment AMRAP Workout

Bust boredom with this 20-minute workout that targets all your major muscle groups.
Image Credit: fizkes/iStock/GettyImages

Boredom is one of the biggest workout excuses. And it seems even easier to get bored at home than at the gym. And it's not just that doing the same body-weight exercises in the same order day in and day out gets monotonous: There are lots of other reasons to switch things up.


"By following the same workout daily, it can increase stress on the body and your chance of injury from overworking the same muscles," says Devon Levesque, trainer and partner at Performix House. "Your body will also adjust to your daily exercises and you will hit an exercise plateau."

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When you stop seeing results, it's easy to lose your drive to continue. End the vicious cycle of stopping and restarting a fitness routine by developing a workout schedule that involves different parts of your body in different ways so you continue to see results, Levesque says. (And never underestimate the power of rest days!)

A 20-Minute AMRAP Workout Using Just Your Body Weight

When your same old, same old at-home workout just isn't cutting it anymore, try the below routine, which works every muscle in your body without any equipment. Levesque designed it so that each of the exercises is either one you've (probably) never tried before or a unique twist on one you already know and love.

Do:‌ each of the exercises listed in each circuit for as many rounds as possible (aka AMRAP) in 10 minutes. Rest for 30 seconds between circuits 1 and 2.


Circuit 1

  • 12 long leg marches
  • 10 wall sit-ups
  • 20 wall sprints

Move 1: Long Leg Marches

  1. Lie on your back and prop yourself up on your elbows. Push off your heels, lifting your hips up until your body is in a straight line. Think of this as a reverse plank.
  2. Slowly lift one foot off the ground, bringing the knee up toward your chest.
  3. Lower it back down and repeat with the other leg. That's one rep.
  4. Hold this position and "march" for 12 reps.


Move 2: Wall Sit-Ups

  1. Lie on your back near a wall, get into a sit-up position and press your heels into the wall.
  2. Perform a regular sit-up, but press your feet away from you into the wall, creating tension in your core from the top down.
  3. Lower back down to the floor with control and repeat.


Move 3: Wall Sprints


  1. Face a wall and place your palms against it.
  2. Start to run in place, bringing your knees up to waist height.
  3. Pick up the pace faster and faster until you are in a full on sprint, press against the wall as if you are trying to push it away from you.
  4. Repeat for a total of 20 steps, 10 on each side.

Circuit 2

  • 6 extreme donkey kicks
  • 15-second door press
  • 12 bicycle extensions


Move 1: Extreme Donkey Kicks

  1. Start in a quadruped position on hands and knees. Then shift onto the balls of your feet.
  2. Push off your feet, kicking them up into the air while keeping your hands on the ground.
  3. As your feet come down with control, immediately kick back up.


The higher you kick your feet up, the harder it is to balance and the more your core has to work, Levesque says. "Practice until you can go all the way up to a handstand!"

Move 2: Door Press


  1. Walk under a doorway and stop under the frame.
  2. Place one forearm on each side of the doorframe.
  3. Take a deep breath in and push as hard as you can against the doorframe, flexing your entire body.
  4. Hold this tension for as long as you can and feel the burn through your shoulders and the rest of your body.

Move 3: Bicycle Extensions

  1. Lie on your back with your hands behind your head, knees bent and feet elevated off the ground.
  2. Like a classic bicycle crunch, bring one knee toward your opposite elbow, but once you get to the point of contact, extend your arm over and across your knee, causing a bigger, stronger contraction in your abs.
  3. Lower back down to the start and repeat with the opposite arm and leg. That's one rep.
  4. Continue alternating for 12 reps.

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



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