Set a 20-minute timer. Complete as many rounds as possible of the following circuit. Move from one exercise to the next with no planned rest — rest only when you need to catch your breath.
20-Minute AMRAP Total Body Blitz — visual breakdown
The Circuit
•Dumbbell Thrusters: 8 reps
•Renegade Rows: 6 per side
•Dumbbell Deadlift: 10 reps
•Push-Ups: 12 reps
•Goblet Squat: 10 reps
•Burpees: 5 reps
Weight Selection
Use a pair of dumbbells you can press overhead for 12-15 reps when fresh. This will feel light at first and brutal by round 3.
Tracking
Write down your total rounds and partial rounds. Next time, try to beat it. Typical results:
•Beginner: 3-4 rounds
•Intermediate: 5-7 rounds
•Advanced: 8+ rounds
When to Use This
•Days when you are short on time
•Travel days with hotel gym access
•Active recovery days (use lighter weight)
•As a finisher after a strength session (do 10 minutes instead of 20)
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Set a 20-minute timer. Complete as many rounds as possible of the following circuit. Move from one exercise to the next with no planned rest — rest only when you need to catch your breath.
