20-Minute Equipment-free Full Body AMRAP

This speedy full-body three-move AMRAP routine will burn calories while building strength.
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Quick Info
max. 30 min

Muscles used


This AMRAP workout is a full-body, intermediate-level circuit training. AMRAP stands for “as many rounds as possible.”

The aim of this workout is to complete as many rounds of the exercises as possible in the given time. You work out for 20 minutes. Do all 3 exercises one after the other. You and your body decide whether you need a break. This workout turns your fat burning on full blast. Set a timer for 20 minutes and get going! Make a note or keep a tally sheet showing how many rounds you complete. Then you can compare your results each time to see how you’re improving.

Make sure you are doing each exercise cleanly.

And don’t forget to warm up well before you start training. Have fun with our workout.

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20-Minute Equipment-free Full Body AMRAP
1. Air Squats
10 reps
Read more
This foodspring video shows you how to do air squats correctly. Squats are some of the most effective exercises to work on your leg muscles. The glutes and other muscles in your backside also benefit from this exercise. Stand with your feet hip-width apart and turn your toes slightly towards the outside. Bring the back of your thighs down behind you and your arms to the front. Only go low enough that you can keep tension in your back. Use the strength of your legs to push yourself back up to standing.
2. Close Grip Push Ups
5 reps
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This foodspring video shows you how to do close grip push ups correctly. Unlike classic push-ups, your hands are closer together and your elbows are tucked close to your sides. This gives an extra challenge to your triceps and your pecs. Make sure you keep your whole body tight.
3. Butterfly Sit-Ups
10 reps
Read more
This foodspring video shows you how to do butterfly sit-ups correctly. Don't try this exercise if you have back problems. Lie on your back and straighten your arms above your head. Bend your knees, touch the soles of your feet together and spread your knees towards the floor. Now, pull your whole upper body up to sitting and touch your toes with your fingertips.
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