20-Minute Dumbbell AMRAP Workout: 30-Day Plan to Get Ripped

Dumbbell AMRAP Workout

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 TypeCircuit Training
Plan Based onAMRAP Strategy
AMRAP Full FormAs many rounds as possible
Intensity LevelModerate to High
Equipment NeededDumbbells Only
Training FrequencyAlternate Days
Time Per Session20-Minutes
Program Duration30 Days
Workout GoalImprove Athleticism & Shape
Experience RequiredIntermediate to Advanced
Target GenderMale & Female
Target Age Group18-35 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.

20-Minute AMRAP Dumbbell Workout

Day 1

Day 3

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

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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