Skip to content

10-Minute AMRAP: A High-Intensity Workout with Minimal Equipment

Picture of Josh

For a short workout that doesn’t sacrifice intensity, look no further than the AMRAP format. Doing as many rounds (or reps) as possible in an allotted time frame is a simple way to challenge yourself and keep track of your fitness goals.

AMRAP is an acronym for the phrase “as many rounds as possible.” AMRAP workouts involve doing as many repetitions of an exercise as possible during a set amount of time, without resting (or with very limited resting). 

Your mission, should you choose to accept it, is to see how many rounds (once through all five movements) you can do in 10 minutes. All you need is a kettlebell (or dumbbell) and a box (or bench). 

The Workout

Make sure to warm-up well and go through each movement 5-10 reps before you start the 10-minute timer. Count your rounds and see how you go!

10 Minute AMRAP

  • 10 Box Step-overs
  • 10 Kettlebell Swings
  • 10 Pushups
  • 10 V-ups
  • 10 Kettlebell rows (5 rows on each side)

The Movements

Box Step-overs

  1. Stand facing the box (or bench), brace your core and take a big step up onto the box. As you drive yourself up, keep your chest up, arms straight and shoulders back. 
  2. Stand tall and bring your other foot up until you are standing on the box with both feet.
  3. Step down, and turn around so you're facing the box. That's one rep. Repeat the movement leading with the opposite leg and alternating between reps. 

Kettlebell Swings

  1. Stand behind the kettlebell (or dumbbell) with feet slightly wider than shoulder width apart. Bend over at the hip with knees bent and back straight.
  2. Grasp kettlebell handle with both hands and swing back between legs, arms straight.
  3. Drive hips forward, torso upright and knees straight so the kettlebell is pushed forward and upward to eye level.
  4. Allow kettlebell to swing back down, folding at the hip and bending the knees to allow kettlebell to swing back under hips. 
  5. Immediately repeat hip drive movement and continue to swing kettlebell for 10 reps. 

Pushups

  1. Start in a plank position. 

  2. Lower your body until your chest nearly touches the floor, then push yourself back up.

  3. Repeat.

V-Ups woman doing v-up

  1. Lie on your back with your legs fully extended and your arms extended over your head.

  2. Raise both legs and your torso simultaneously and reach toward your feet.

  3. Return to the starting position and repeat until the set is complete.

* If you need to scale this movement, you can try raising one leg at a time and alternating between reps or do a sit-up instead. 

Kettlebell Single Arm Rows

  1. Hold the kettlebell (or dumbbell) in one hand, bend over to place your same side knee and opposite hand onto the box or bench for support. Your hand should be right under your shoulder in this three-point position. 
  2. Pull the kettlebell upwards, bending your elbow and bringing it up along your side, squeezing your shoulder blade inwards while you pull. 
  3. Lower the kettlebell with control back to the starting position while maintaining a flat back and retracted shoulder position. Repeat 5 reps then switch to the other side for 5 reps for a total of 10 reps. 

Make sure to warm-up well and go through each movement 5-10 reps before you start the 10 minute timer. Count your rounds and see how you go!