20-Minute AMRAP Strength and Endurance Workout

STACK Expert Dr. Matt Tanneberg offers a challenging AMRAP workout you can complete in 20 minutes. No excuses!

Time is always the biggest deterrent against working out. But lack of time is no excuse!

Below is a sample bodyweight workout that can be completed in 20 minutes. Time should no longer be an issue. Everyone has 20 minutes to complete a workout. And this routine requires no equipment.

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This is an AMRAP workout, meaning you perform As Many Reps As Possible in a specified time. It's adaptable for a variety of strength and fitness levels. It's a full-body routine with 10 exercises that hit every major muscle group in your body.

This will challenge you. You will be gassed. But it's only 20 minutes! Not only will it increase your strength, it will get your heart rate up and provide a fantastic conditioning effect.

Next time you're struggling to get a workout in, give this a try.

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Instructions: Perform each exercise for as many reps as you can in one minute. Take a one-minute rest between moves.

  • Squat Jumps
  • Push-Ups
  • Planks
  • Split-Leg Jumps
  • Dive Bomber Push-Ups
  • Side Planks (30 seconds/each side)
  • Single-Leg Hip Bridges
  • High Plank Shoulder Touches
  • Handstand Push-Ups
  • Burpees


Photo Credit: Getty Images // Thinkstock

Topics: STRENGTH TRAINING | LOWER BODY | CORE | PUSH-UP | UPPER BODY | PLANK | WORKOUTS | EXERCISING | BURPEE | JUMPING | HEART RATE | BODYWEIGHT WORKOUT