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30-Minute AMRAP Workout

Build total body strength and raise your heart rate with this full body AMRAP workout! AMRAP (as many rounds as possible) means you work at your pace. This full body dumbbell workout pairs a lower body exercise and an upper body exercise in each circuit for a total body burnout. Count your reps and work at your pace.

This full body AMRAP workout is a fun and challenging way to test your strength and muscular endurance.

AMRAP workouts (“as many rounds as possible”) are efficient and scalable. An AMRAP workout challenges you to count reps in a timed interval, completing as many rounds of an exercise as you can in a short amount of time.

You can take the exercises at your pace, completing the number of reps with good form. This AMRAP workout includes one lower body strength exercise and one upper body strength exercise in each circuit.

Combining dumbbell strength exercises and bodyweight exercises, this is an effective way to build total body strength and raise your heart rate at home. Add this to your home workout plan for a fun challenge!

two women performing a goblet squat in an AMRAP workout

AMRAP Workout FAQs

What Is An AMRAP Workout?

AMRAP stands for “as many rounds as possible.” This means you select an exercise (or a few exercises) and complete as many repetitions or rounds of that exercise as you can in a specific time frame with minimal rest. This AMRAP is set for 30-minutes, but we also have a 20-minute full body AMRAP workout. AMRAP workouts are a fun way to measure progress — note how many rounds you get through, then come back and see if you can get through more.

Is AMRAP The Same As HIIT?

HIIT (high-intensity interval training) challenges you to exert your maximum effort during work periods followed by brief rest periods. While AMRAP work times are typically longer and focus on completing as many reps as possible, HIIT workouts typically push you for a shorter timed interval. Both are a great way to build muscle and improve cardiovascular health.

Do AMRAP Workouts Build Muscle?

AMRAP workouts are great for building strength. The emphasis on repetitions means you’ll be doing many reps of a few basic, foundational exercises. This is great for building strength and working on proper form. The AMRAP-style format is also great for building cardiovascular fitness. If you enjoy the AMRAP format you’d also love this Kettlebell AMRAP Workout.

two women performing lateral squats in an AMRAP workout

30-Minute AMRAP Workout

Build muscular endurance and total body strength in just 30 minutes with this total body AMRAP workout.

Strength training and cardio exercises combine in this effective AMRAP workout with dumbbells.

Add full body workouts like this one to your workout routine 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

Medium-to-heavy set of dumbbells. I’m using 15-25 lbs. Optional resistance band and towel.

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woman performing a lateral squat while holding a dumbbell in a full body workout

Workout Instructions:

Follow along with the guided Full Body AMRAP Workout video on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 AMRAP Circuits
  • 2 Exercises Per Circuit (one leg exercise and one arm exercise)
  • Repetition Based (perform 10 reps of each exercise “AMRAP” – as many rounds as possible – in 4 minutes)
  • “Power Minute” (the final minute of each AMRAP circuit will have optional power moves)
  • Rest For 1 Minute Between AMRAP Circuits

Workout Outline


  1. Goblet Squats
  2. Push Ups


  1. Squat Jumps
  2. Chest to Floor Burpees


  1. Walking Lunges
  2. Bent Over Back Rows


  1. Jump Lunges
  2. Plank and Row


  1. Lateral Squats
  2. Overhead Tricep Extensions


  1. Skaters
  2. Towel Slams


  1. Deadlifts
  2. Bicep Curl and Shoulder Press


  1. Dumbbell Swings
  2. Press Jacks
two women performing lateral squats in an AMRAP workout

Prefer to Watch On YouTube?

youtube icon AMRAP Workout

8 Full Body Strength Exercises

Goblet Squat

Targets: Legs, glutes, quads, hamstrings, hips and core.

two women performing goblet squats in the best AMRAP workouts

How To Do A Goblet Squat

  1. Start standing feet shoulder-width distance apart knees slightly bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum). Option to place a resistance band six inches above your knees.
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
  3. Drive through your heels to stand tall and, returning to a standing position.

Push Up

Targets: Chest, shoulders, triceps, back, abs and core muscles.

two women performing push ups in a full body dumbbell AMRAP workout

How To Do A Push Up

  1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  4. Once at the bottom of your push up, exhale as you push back up into high plank position.

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.

Walking Lunges

Targets: Legs, butt, quads, hamstrings, calves and core.

two women performing walking lunges with dumbbells for lower body muscle growth in a full body AMRAP workout

How To Do Walking Lunges

  1. Start by standing at the back of your space, feet hip-distance apart. Hold a dumbbell in each hand, palms facing in towards each other (hammer curl grip).
  2. Step your right leg forward into a front lunge, dropping your back left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
  3. Drive through the front right heel to stand tall and rather than stopping at the top, immediately step your left leg into a front lunge. Drop your back right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
  4. Repeat alternating front lunges as you move forward in a walking motion.

Bent Over Back Row

Targets: Mainly the latissimus dorsi (or lats), upper back and core.

two women performing bent over back rows with dumbbells in a total body AMRAP workout

How To Do A Bent Over Row

  1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
  2. Hinge forward at the hips until your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine. 
  3. Pull the weights back towards your hips, elbows high to the sky. Feel your shoulder blades squeeze together.
  4. With control, slowy lower the dumbbells back down to the starting position.

Lateral Squat

Targets: Legs, quads, outer glutes (gluteus medius) and core.

two women performing lateral squats in an AMRAP workout

How To Do A Lateral Squat

  1. Start standing in a wide-stance squat, feet outside of shoulders, knees softly bent. Hold a single dumbbell at your chest.
  2. Transfer your weight into your right leg as you sit your hips back and to the right. Bend your right knee while leaving your left leg straight. Think of performing a single leg squat on your right leg while your left leg remains straight. Knees and toes point forward.
  3. Then, drive off your right foot to reverse the movement, pushing back to center to stand tall.
  4. Reverse the movement, transferring your weight into your left leg as you sit your hips back and to the left this time. Bend your left knee while leaving your right leg straight.
  5. Drive off your left foot to reverse the movement, pushing back to center to stand tall and repeat, alternating the lateral squat.

Overhead Tricep Extensions

Targets: The long head of your triceps and core.

two women performing overhead tricep extensions as part of effective AMRAP workouts

How To Do Overhead Tricep Extensions

  1. Stand with feet hip-distance apart. (Option to stagger the feet to better support the low back.)
  2. Hold one dumbbell or two dumbbells straight overhead and activate your core by squeezing your glutes and abs to protect your lower back.
  3. Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).

Double Leg Deadlift (Romanian Deadlift or RDL)

Targets: The posterior chain or backside of the body; specifically the hamstrings, glutes and hips.

two women performing deadlifts in a killer workout at home

How To Do A Deadlift

  1. Start standing feet hip-distance apart and knees slightly bent. Hold a dumbbell in each hand in front of your body (overhand grip, palms face your body).
  2. Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
  3. Drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position.

Bicep Curl and Shoulder Press

Targets: The biceps brachii (the front of your arms), shoulders, triceps, rear delts and upper back muscles.

two women building muscle by performing a bicep curl and shoulder press in a total body dumbbell workout

How To Do A Bicep Curl and Shoulder Press

  1. Start standing, feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing in towards each other (hammer curl).
  2. Exhale as you squeeze your bicep muscle to curl the weights up to shoulder-height. Think about keeiping elbows tucked into your sides and shoulder blades pulled down.
  3. Then perform a narrow overhead press by pushing the dumbbells overhead until your arms are fully extended, locking out biceps near ears.
  4. Slowly and with control, lower the dumbbells down to the starting position at shoulder level before lowering the dumbbells down to your sides. Return to the starting position and repeat.

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30-minute full body AMRAP workout at home - pin for pinterest

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  1. This new workout was great! It’s always tough to do an AMRAP, as I’m not quite keeping up with your pace (even if you say to do our own thing, I still like to move along with you), but I stuck with it! I liked that it was only 2 moves at a time and then the moves changed for each circuit. I definitely liked the power minute at the end – great addition to this format – it changes things up and keeps it moving forward. Thank you for all of your hard work!

    • Sarah!! So happy to hear you enjoyed this workout — it’s a tough one and a fast pace for sure!! Way to stick with it. Thanks for choosing to sweat with us and I hope you keep coming back for more! -Lindsey