Full-Body Home AMRAP Workout (20-Minute Grind)

Home Workout

Ready to crush a full-body workout at home in just 20 minutes — no gym, no fancy equipment, just raw work and real results.


What is AMRAP?

AMRAP stands for “As Many Rounds (or Reps) As Possible.” You’ll move quickly from one exercise to the next, repeating the circuit non-stop for 20 minutes. This builds endurance, strength, and conditioning — perfect for fighters, home-training warriors, or anyone serious about staying lean and powerful.

🛑 WARNING: CONSULT A DOCTOR FIRST. The workouts on Elite Home Workouts are high-intensity and challenging. They are not medical advice. You follow these routines and assume all risk of injury entirely at your own discretion. Push hard, but push smart.


🔥 Circuit (Repeat as many rounds as you can for 20 minutes):

- 10 Push-ups (any style, full range)

- 15 Bodyweight Squats (fast, explode up each rep)

- 20 Mountain Climbers (alternating legs, fast pace)

- 10 Bicycle Crunches (each side counts as one rep)

- 5 Burpees (full burpee — floor + jump)


How to perform:

- Set a timer for 20:00 — no pauses between rounds unless absolutely needed

- Keep track: write down how many rounds + extra reps you complete

- Use proper form — quality over speed. If form breaks, slow down


Why This Works

- Push-ups & squats = strength + endurance for upper & lower body

- Mountain climbers + burpees = cardio + explosive conditioning

- Crunches = core strength & stability (essential for punching power & overall fitness)

- The AMRAP format keeps heart rate up and builds stamina fast


Recommended Use

- Frequency: 2–3 times per week

- When: On days you don’t want heavy dumbbells or bag work, or when time is short

- Goal: Track your rounds weekly — aim to increase reps or rounds over time


➡️ RELATED POSTS

• Home Cardio Routine  

• Elite Punching Bag Drill  

• 10-Minute Burnout Workout


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