10 / 20 / 30 minute Strength + Endurance AMRAP Workout

Test your limits with this strength and endurance AMRAP workout. Whether you have 10, 20 or 30 minutes this 6-exercises circuit will hit your core, legs, glutes, quads, shoulders, back, biceps and triceps, while also challenging your cardio endurance. 

30 minute strength + endurance amrap workout | www.nourishmovelove.com

Ever have one of those days where you forget your purse at the coffee shop and then drop a pyrex tupperware on your phone and shatter your screen? Ugh…talk about tough cookies. This was my day on Sunday. It’s days like this that make me want to crawl into bed at 8pm and then wake up early the following day and crank out a good, sweaty workout to blow off stream, re-set, and deal with reality with a more level head.

If you need a good, heart-pumping, sweaty re-set this strength and endurance amrap workout is for you! But bad days aren’t a pre-workout requirement for this workout.

No, you can recover your purse, wallet in-tact, and upgrade from the iphone 6 to the iphone 7 {and realize the world wasn’t ending as you had previously thought} and be pumped to power through this workout while jamming out to a new playlist on your new phone with enhanced screen quality :).

Whether you have 10, 20 or 30 minutes this 6-exercise amrap circuit will strengthen your core, legs, glutes, quads, shoulders, back, biceps and triceps, while also challenging your cardio endurance. 

While the goal is to push your pace to complete as many rounds as possible in 10, 20 and 30 minutes it doesn’t mean compromising form. If you can’t complete the movements with good form, take a breather until you can manage doing the exercise with proper form. 

the workout: 10 / 20 / 30 minute strength + endurance amrap

This strength and endurance amrap workout requires a set of medium dumbbells. Perform the number of repetitions listed per exercise below {10, 20 or 30 reps}. Complete the entire workout AMRAP {as many rounds as possible} in 10 minutes, then take a one minute break, continue till 20 minutes, take another one minute break and finish circuit when you reach 30 minutes of work.

  • 10 Reverse Lunge + Hip Opener {5 reps per leg}
  • 20 Renegade Rows {10 reps per arm}
  • 30 Side-to-Side Thrusters
  • 30 Plank + Bear Crawl
  • 20 Front Lunge + Curl with Knee Raise {10 reps per leg}
  • 10 Weighted Burpee + Tricep Push Up

This workout is adaptable for a variety of strength and fitness levels. Push your limits using heavier dumbbells where you can and performing all planks and push ups on your toes, or decrease or drop weights where needed and drop to one or both knees for planks and push ups. See video above for complete workout and proper exercise form. 

reverse lunge + hip opener — 10 reps {5 reps per leg}

reverse lunge + hip opener

renegade rows — 20 reps {10 reps per arm}

renegade rows

side-to-side thrusters — 30 reps 

side-to-side thrusters

front lunge + curl with knee raise — 20 reps {10 reps per leg}

front lunge + curl with knee raise

plank + bear crawl — 30 reps 

plank + bear crawl

weighted burpee + tricep push up — 10 reps 

weighted burpee + tricep push up

the workout: 10 / 20 / 30 minute strength + endurance amrap

Perform the number of repetitions listed per exercise below {10, 20 or 30 reps}. Complete the entire workout AMRAP {as many rounds as possible} in 10 minutes, then take a one minute break, continue till 20 minutes, take another one minute break and finish circuit when you reach 30 minutes of work.

  • 10 Reverse Lunge + Hip Opener {5 reps per leg}
  • 20 Renegade Rows {10 reps per arm}
  • 30 Side-to-Side Thrusters
  • 30 Plank + Bear Crawl
  • 20 Front Lunge + Curl with Knee Raise {10 reps per leg}
  • 10 Weighted Burpee + Tricep Push Up

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30 minute strength + endurance amrap workout | www.nourishmovelove.com

4 comments
  1. oh my word, lindsey! i mixed up the AMRAP thing and just did 3 rounds, and i am SWEEEAATTTYYY. thanks for the killer workouts!!

    • Nice work Jane! It’s a great sweat sesh no matter how many rounds you do. Awesome work and thanks for checking out my workouts! There’s always more to come back for! xo-Lindsey

    • Absolutely! It’s a solid sweat sesh! Thanks for checking it out Tracy and hopefully you like this workout as much as I do! -Linds