Powerful and quick: 10-Minute AMRAP workouts

Are you looking for a quick and effective workout that fits your busy schedule? Opt for 10-minute AMRAP workouts and you can get knock out your entire workout when you have a given amount of time to be done.

AMRAP, which stands for “As Many Rounds As Possible,” is a type of workout where you try to complete as many rounds of a set of exercises as you can in a set amount of time.

walking forward to reverse lunges AMRAP

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You might be wondering why we’re focusing specifically on 10-minute workouts. The great thing about a 10-minute workout is that it’s super time-efficient. You can get a lot done in just a short amount of time. And it’s been proven that short bursts of intense exercise can be just as beneficial as longer workouts.

What are AMRAP exercises?

AMRAP stands for “As Many Rounds As Possible.” It’s a type of workout where you aim to do as many rounds of a set of exercises as you can within a specific time limit. 

It’s all about pushing yourself to do as much as possible in that time.

The principle behind AMRAP workouts

The idea is to challenge yourself and work at a high intensity for a short period. By doing a set of exercises back-to-back without taking long breaks, you’re pushing your body to its limits and maximizing your effort. It’s a great way to improve your endurance and overall fitness level.

Flexibility and scalability of AMRAP workouts

The cool thing about AMRAP workouts is that they can be adapted to your fitness level. You can choose exercises that suit your abilities and adjust the intensity by changing the number of repetitions or using lighter or heavier weights.

It’s a flexible approach that allows you to tailor the workout to your needs and gradually increase the difficulty as you get stronger.

Benefits of AMRAP workouts

When it comes to a 10-minute AMRAP workout, there are some awesome benefits that you should know about:

Time-efficient nature of the workout

With our busy lives, finding time for exercise can be challenging. However, 10-minute AMRAP workouts can fit into even the busiest schedule. It’s a quick and effective way to get your heart pumping and muscles working without spending hours at the gym.

Increased intensity and calorie burn in a shorter duration

Just because it’s a quick workout doesn’t mean it’s ineffective. A 10-minute AMRAP routine can pack a punch. By pushing yourself to complete as many rounds as possible in that short time, you’re giving your body a high-intensity workouts. It will help you burn more calories and boost your metabolism, even after you’re done exercising.

Improved cardiovascular endurance and stamina 

When you challenge yourself with a 10-minute AMRAP workout, you’re working on improving your cardiovascular endurance.

Over time, you’ll notice that you can keep up the pace for longer periods and handle physical activities with greater ease.

How to Structure a 10-Minute AMRAP Workout:

When it comes to creating a 10-minute AMRAP workout, there are a few key steps to follow to make it effective and safe:

Selecting the right exercises for the workout: Choose exercises that target different muscle groups and get your heart pumping. It could include bodyweight exercises like squats, push-ups, lunges or jumping rope.

You can also incorporate equipment like dumbbells or resistance bands if you have them. Pick exercises that you enjoy and that challenge you at your fitness level.


Resistance bands

Determining the appropriate repetitions and weights: Decide how many repetitions of each exercise you will aim to complete in the 10-minute timeframe. Finding a balance between pushing yourself and maintaining proper form is important.

Start with a number that challenges you but is achievable, then gradually increase it as you get stronger. If you’re using weights, choose an appropriate weight that allows you to maintain good technique throughout the workout.

Setting a timer and pacing yourself effectively: Use a timer or stopwatch to keep track of the 10 minutes. This will help you stay on track and maintain the intensity.

Pace yourself so that you can sustain your effort throughout the entire workout. Remember, it’s better to start slow and gradually increase your speed than to go all out in the beginning and burn out quickly.

What exercises should you include in AMRAP workouts?

You can do just about anything in an AMRAP workout. You can use your body weight, dumbbells, kettlebells or resistance bands depending on the kind of workout you are trying to achieve. 

  • Kettlebell swings: Total body exercise
  • Push-Ups: Strengthen your chest, shoulders and arms.
  • Squats: Work your leg muscles, including your quads and glutes. (Variations: air squats, jump squats, squat to press)
  • Planks: Engage your core muscles for stability and strength. (Variations: side planks, up-down planks, plank dips, plank jacks)
  • Lunges: Target your legs, particularly your quadriceps and glutes.
  • Mountain climbers: Engage your core, arms and legs for a full-body workout.
  • Burpees: Work multiple muscle groups, including your arms, chest, legs and core.
  • Jumping jacks: Increase your heart rate while engaging your leg and arm muscles.
  • Sit-ups: Focus on your abdominal muscles for core strength.
  • Bridges: Works your glutes and hamstrings (Variation: single-leg glute bridge)
  • Mountain climbers: Core focused
  • Kickbacks: Focus on glutes. You can change part of glutes by the angle of your foot.

Whether it’s before work, during a lunch break, or in the evening, you can easily find a few minutes to get moving. It’s a fantastic way to prioritize your health and fitness, even on the busiest days.

Glutes AMRAP workout 

This booty workout is lighter weight, higher reps. We will hit 20 reps of each movement, as many rounds as possible before 10 minutes is up.

You only need a resistance band and a set of lightweight dumbbells for squat to presses. 

Squat to press (8 reps)

squat to press for 10 minute AMRAP
squat to press for 10 minute AMRAP

Banded lateral walks (3 steps to the left, 3 steps to the right)

walking banded lateral squats AMRAP
walking banded lateral squats AMRAP
walking banded lateral squat

Glute kickbacks (8 reps for each leg)

banded glute kickbacks for 10 minute AMRAP

Rocking forward to reverse lunges (8 reps for each leg)

walking forward to reverse lunges AMRAP
walking forward to reverse lunges
forward to reverse lunges

*Complete as many rounds as possible in 10 minutes.*

Total body AMRAP workout 

This is a total body workout hitting your upper body and lower body. You’ll need a pair of light to moderate-weight dumbbells. It’s perfect if you need to do strength training but short on time. 

Deadlift to upright row – 10 reps for reach leg

single leg deadlift
upright row for 10 minute AMRAP

Reverse lunge to lateral raise – 10 reps for each leg 

reverse lunge to lateral raise for 10 minute AMRAP
reverse lunge to lateral raises for 10 minute AMRAP

Weighted jacks – 20 reps

weighted jack AMRAP
weighted jacks for 10 minute AMRAP

Mountain climbers – 20 reps 

mountain climber AMRAP
mountain climbers AMRAP

Single leg bridges – 10 reps for each leg 

single leg bridge AMRAP
single leg bridges AMRAP

*Complete as many rounds as possible in 10 minutes.*

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