The AMRAP (As Many Rounds As Possible) involves performing a set of exercises in one round and repeating it as many times as possible in a given time.
It is a time-efficient, effective, high-intensity training strategy to improve endurance, build muscle, and enhance physical appearance.
In this article, I’ll show you how to perform AMRAP training with dumbbells to boost your cardiovascular fitness and sculpt your body by working out as little as 20 minutes per day on alternate days.
AMRAP Program Summary
Workout Type | Circuit Training |
Plan Based on | AMRAP Strategy |
AMRAP Full Form | As many rounds as possible |
Intensity Level | Moderate to High |
Equipment Needed | Dumbbells Only |
Training Frequency | Alternate Days |
Time Per Session | 20-Minutes |
Program Duration | 30 Days |
Workout Goal | Improve Athleticism & Shape |
Experience Required | Intermediate to Advanced |
Target Gender | Male & Female |
Target Age Group | 18-35 years |
20-Minute Dumbbell AMRAP Workout to Build Endurance & Sculpt Your Body
This 20-minute AMRAP dumbbell workout will be done on alternate days for one month.
It involves performing five exercises in each session. These exercises target almost the entire body and help you get lean and athletic.
I’ve also attached a free PDF at the bottom of this program. If this workout aligns with your fitness goal, download and use it offline.
Let’s unveil the full routine.
Day 1
- 20 Dumbbell Swings (10/arm)
- 10-12 Bent-Over Rows
- 8-10 Squat Jacks
- 8-10 Push Press
- 10-12 Press-Up on Dumbbells (Deficit Push-ups)
- Perform as many rounds as possible.
Day 3
- 10 Single-arm Snatches (5 per side)
- 20-second Shadow Boxing
- 10 Dumbbell Thrusters
- 20 Side Plank Hip Taps (10 reps per side)
- 20 Incline Plank Row (10 reps per side)
- AMRAP in 20 minutes.
Day 5
- 6-8 Dumbbell Cluster
- 20 Plank Drag (10 reps per side)
- 10-12 Gorilla Rows
- 10 Dumbbell Squat Thrust
- 20 Single-arm Kneeling Wood Chop (10/side)
- AMRAP in 20 minutes.
Day 7
- 20 Single-arm DB Swings (10/side)
- 20 One-arm Clean and Press (10/side)
- 10 Squat Jacks
- 10-12 Dumbbell Deadlifts
- 20 Russian Twist (10/side)
- AMRAP in 20 minutes.
Day 9
- 10-12 Goblet Squats
- 10-12 Push-ups on Dumbbells
- 12 Lunges to Torso Rotation (6/side)
- 12 Sea Saw Overhead Press (6/side)
- 8-10 Dumbbell Deadlifts
- AMRAP in 20 minutes.
Day 11
- 20 One-arm Dumbbell Swings (10/side)
- 12 Dumbbell Jump Lunges (6/leg)
- 10-12 Bent-over Dumbbell Rows
- 20 Half Kneeling Low to High Chop (10/side)
- 12-15 Bench or Floor Press
- AMRAP in 20 minutes.
Day 13
- 10-12 Dumbbell Squat Clean
- 10-12 Dumbbell Push Press
- 10-12 DB Romanian Deadlifts
- 10-12 Overhead DB Squats
- 10-12 Dumbbell Sit-ups
- AMRAP in 20 minutes.
Day 15
- 10 Single-arm Snatches (5 per side)
- 5-6 Dumbbell Power Maker
- 20-second Shadow Boxing
- 10-12 Gorilla Rows
- 20 Single-arm Half Kneeling Chop (10/side)
- AMRAP in 20 minutes.
Day 17
- 20 Dumbbell Swings (10/arm)
- 10-12 Bent-Over Rows
- 8-10 Squat Jacks
- 8-10 Push Press
- 10-12 Dumbbell Deadlift
- 10-12 Press-Up on Dumbbells
- Perform as many rounds as possible.
Day 19
- 10 Single-arm Snatches (5 per side)
- 20-second Shadow Boxing
- 10 Dumbbell Thrusters
- 20 Side Plank Hip Taps (10 reps per side)
- 20 Incline Plank Rowing (10 reps per side)
- AMRAP in 20 minutes.
Day 21
- 6-8 Dumbbell Cluster
- 20 Plank Dumbbell Drags (10 reps per side)
- 10-12 Gorilla Rows
- 10 Dumbbell Squat Thrust
- 20 Single-arm Kneeling Wood Chop (10/side)
- AMRAP in 20 minutes.
Day 23
- 20 Single-arm DB Swings (10/side)
- 20 One-arm Clean and Press (10/side)
- 10 Squat Jacks
- 10-12 Dumbbell Sit-ups
- 20 Russian Twist (10/side)
- AMRAP in 20 minutes.
Day 25
- 10-12 Goblet Squats
- 10-12 Push-ups on Dumbbells
- 12 Lunges to Torso Rotation (6/side)
- 12 Sea Saw Overhead Press (6/side)
- 8-10 Dumbbell Deadlifts
- AMRAP in 20 minutes.
Day 27
- 20 One-arm Dumbbell Swings (10/side)
- 12 Dumbbell Jump Lunges (6/leg)
- 10-12 Bent-over Dumbbell Rows
- 20 Half Kneeling Low to High Chop (10/side)
- 12-15 Bench or Floor Press
- AMRAP in 20 minutes.
Day 29
- 10-12 Dumbbell Squat Clean
- 10-12 Dumbbell Push Press
- 10-12 DB Romanian Deadlifts
- 10-12 Overhead DB Squats
- 10-12 Dumbbell Sit-ups
- AMRAP in 20 minutes.
Day 30
- 10 Single-arm Snatches (5 per side)
- 5-6 Dumbbell Power Maker
- 20-second Shadow Boxing
- 10-12 Gorilla Rows
- 20 Single-arm Half Kneeling Chop (10/side)
- AMRAP in 20 minutes.
Who Can Do AMRAP Dumbbell Workout?
Anyone can incorporate the Dumbbell AMRAP workouts in their workout plan with some customization depending on their fitness level. For example, beginners can do basic exercises and also rest for a little in between, and experienced exercisers can train at a higher intensity with little rest between exercises.
The weighted AMRAP training helps you improve your endurance, enhance your cardiovascular fitness, build lean mass, lower fats, and improve physical appearance, irrespective of body type and gender.
Ending Tips for Optimal Results
Deep breathing for 2 minutes before workout: Deep breathing for a few minutes before high-intensity training helps improve performance and prevent quick fatigue.1 Migliaccio GM, Russo L, Maric M, Padulo J. Sports Performance and Breathing Rate: What Is the Connection? A Narrative Review on Breathing Strategies. Sports (Basel). 2023;11(5):103. Published 2023 May 10. doi:10.3390/sports11050103
Start slow: Perform your first round at a steady pace and gradually increase the intensity as you go into the second and third rounds.
Rest when needed: Training at higher intensity can make you exhausted quickly, so it is important to know your breathing ability and rest when needed. The goal here is to enhance your fitness not torch your mind and body.
Stay hydrated: The AMRAP dumbbell workout burns sweat and calories faster and can make you dehydrated. That’s why sipping a little water during the workout is good for staying hydrated and doing well.2 Maughan RJ, Meyer NL. Hydration during intense exercise training. Nestle Nutr Inst Workshop Ser. 2013;76:25-37. doi:10.1159/000350225
Increase Intensity Gradually: Try to improve your workout every day by increasing intensity and reducing rest time so that you can achieve more in 20 minutes.
Adjustment: Replace challenging exercises with ones you think are appropriate.
Download The Free Program PDF
References
- 1Migliaccio GM, Russo L, Maric M, Padulo J. Sports Performance and Breathing Rate: What Is the Connection? A Narrative Review on Breathing Strategies. Sports (Basel). 2023;11(5):103. Published 2023 May 10. doi:10.3390/sports11050103
- 2Maughan RJ, Meyer NL. Hydration during intense exercise training. Nestle Nutr Inst Workshop Ser. 2013;76:25-37. doi:10.1159/000350225