30 Minute Full Body AMRAP Workout

Hitting your entire body in one workout is a proven way to get in a great workout. The problem for many people is that it simply takes too much time. In this article, we make use of the AMRAP rep scheme to allow you to ramp up your intensity on each and, therefore, reduce the amount of time required for the workout. In fact, we’ll get the whole thing done in just 30 minutes.

This workout is designed as a circuit so that you perform your exercises one after another with no rest between them. You will be doing 7 exercises as a circuit. Your goal is to complete as many circuits as you can within 30 minutes. Set your stopwatch when you start and go for it. Be sure, however, to pace yourself to ensure that you get through the entire 30 minute workout. The amount of time you allow yourself between rounds is entirely up to you!

What is AMRAP?
AMRAP stands for As Many Reps As Possible. This means that you continue performing your reps until you can no longer complete a full rep with proper form. It is important to stop when your form starts to break down as that is the point where you will be forced to cheat by using non-target muscles to complete the exercise. This is counter productive and could be dangerous.

The AMRAP Circuit

Push Up + Squat Hold
Stand with your feet together and hands clasped together in front of your chest. Now, descend down into a full squat position. From there march your hands out on the floor to get into a push up position. Perform a push up and then march your hands back and come back up to a squat hold position. That is one rep. Start the next rep by marching your hands back into a push up position. 

Superman
Lie face down on an exercise mat with your body in an arched position so that your arms and feet are extended off the ground. Now arch up to full extension to bring your arms and feet up as high as possible. Lower and repeat. 

Sky Jump
Stand with your feet together and hands extended overhead. Now descend into a quarter squat and then jump laterally, landing with your feet together. Jump back to the start position. Continue your reps in a fluid, constant motion. 

Romanian Lunges
Stand in front of a chair with your right foot resting on the chair. Clasp your hands together in front of your chest. Now descend down into a one legged squat until the right foot almost touches the floor. Push through the left heel to return to the start position. That is one rep. Perform all of the designated reps on one side before switching to the other side. 

In & Out Jump Squat
Stand with feet shoulder-width apart and angles slightly outward. Clasp your hands together in front of your chest. Now descend down into a parallel squat. Jump out of the bottom position to bring your feet together and perform another parallel squat. Jump out of the bottom position to separate your feet again as you descend into the next rep. Continue in a fluid motion to complete your reps.

Touch the Toe Abs
Lie on an exercise mat with your legs out straight and your arms extended beyond your head. Now pivot at the hips and tense your core to bring your torso up and your hands to your toes. Lower and repeat. Maintain a neutral spine throughout this action. 

Crunches (Legs High)
Sit on the end of a bench or seat with your hands supporting you behind your body and your feet extended at a 45 degree angle. Lean back and lift your legs until they are parallel with your torso. Now, bring your knees up toward your torso as you crunch your abdominals. Kick your legs back to the start position. Do not round your lower back. That is one rep.