Fit Club Weekly Workout: 20-Minute AMRAP Workout

Hey, everybody! Our OBB Fit Club Trainer Jani is back with another awesome, fast workout that you can do at home! If you’ve missed our other two workouts, check out the Totally Body HIIT Workout here and the Squats and Pushups Workout here! If you’re just getting started, check out this post. Also, be sure to follow us on Instagram, and if you want to be Fitbit friends, send us a request at [email protected] and [email protected]!

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Trainer JaniThe workout I put together for this week is a 20 minute AMRAP.  AMRAP stands for As Many Rounds As Possible.  It’s another high-intensity workout and therefore another calorie torcher.  I failed to mention in my previous post that another awesome benefit of high-intensity training is the afterburn or EPOC effect (excessive post-exercise oxygen consumption).   Without boring you with all the details, basically that just means, not only do you burn lots of calories during your workout, but your metabolism will continue to burn calories at a higher rate for the next 2 to 48 hours!

AMRAP workouts typically combine full body movements, building both cardiovascular endurance and muscular strength.  I’m all about efficient workouts.  Many people prefer to do their cardio in one session and then their strength in another.  Not that there is anything wrong with that, but for me and those who workout with me know, I like to pack in as much in our time as possible so that when we are done, we are DONE!!!  It’s not the amount of time you spend working out that matters, it the quality of exercises and the EFFORT that you put in.

You ready?  You will need a timer, a pair of hand weights, and a jump rope.  If you don’t have a jump rope you can just pretend you do and go through the motions.  Make sure you warm up before you begin…don’t skip this!  It is important that your heart, lungs, muscles, and joints are prepared for higher intensity.  If you need ideas for a warm-up, you can get them from my previous post.

Set your timer for 20 minutes, follow the exercises and reps listed, and repeat again and again until the timer goes off.  Keep track of your rounds!  This is a great way to measure your progress and compete with yourself.  Try to beat your last workout, even by just one rep if possible.  Remember, this is an intense workout! You should be working at a pace which you feel is hard to very hard. However, DO take breaks if you need to.  If you feel yourself getting nauseous, dizzy, or lightheaded, you probably over-did it. Try walking around, drink some water, and wait until your heart rate and breathing rate slow down and when you resume working out, tone it down a bit.  Good luck, you CAN do this!  Leave a comment and let us know how many rounds you got in!  Make sure to watch the video below to see how to properly execute the exercises and implement modifications if needed.

  1. 15 squat press. Feet are hip width apart or wider, whatever you prefer.  Keep your head and chest up and knees behind the toes as you lower hips to floor.  Press dumbbells toward ceiling as you come up to stand.
  2. 10 Reptile Burpees. Keep core tight, shoulders right above the wrists while in plank.  Bring your RIGHT knee to your RIGHT shoulder 1 TIME and LEFT knee to LEFT shoulder 1 time, then jump feet toward hands and jump up.  See video for modification.
  3. 16 single-leg reverse flies (8 right leg, 8 left leg). Balance on RIGHT leg, hinge from hips,  do 1 reverse fly squeezing the shoulder blades together, then return to starting position.  Repeat 8 reps on the right leg and then 8 more on the left.
  4. 10 push-up/ jump in-out. Starting in plank position do one push-up, then jump both feet in toward the outside of your hands, then jump back out, returning to plank.  Thats one rep.  Repeat 10 times.  See video for modification.
  5. 100 jump ropes. Just get that rope around 100 times, doesn’t matter how you do it.  I know for those of us that have had babies, this can be an “issue” so just do what works best for you.  For me, I alternate a two feet jump and alternating high knees.

AB BONUS (To be completed after the 20 minutes):

  • 1 minute hover or low plank. Keep your core pulled in.  If you start to feel it in your lower back or feel your low back arching, drop to your knees.
  • 30 in/out abs. Seated position, lean back while balancing on your hips and bring your knees in toward your chest.  Can place hands behind your hips for support.

Print and Cut the Reference Card for this workout by Clicking Here!

So many of you requested a video reference for our last HIIT workout, so we decided to try it out this time so you can actually SEE the moves and make sure you’re doing them correctly!  This video features our fabulous trainer, Jani.  Let us know in the comment section what you think of the video and we’ll consider doing more!

Jani has over 20 years of experience working in the fitness industry.  She has a BS in Health Promotion and is certified in many disciplines including personal training, group exercise, yoga, Pilates, TRX suspension training, Insanity®, Zumba®, and water fitness.  She currently teaches a variety of group exercise classes for the Treasure Valley West YMCA in Boise, ID  and also owns her own personal training business, Body Balance Training.  As a busy mom of five kids she understands the challenge of finding a balance between  family , church, work, maintaining a home, and taking care of ourselves.  She believes that if we can make our own health and well-being a priority, we will be better equipped to handle the demands of a busy lifestyle and enjoy a better quality of life.

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84 comments

  1. It’s perfect!!!!! With the video it’s soooooo much “easier”, since I was always afraid to no do the correct move/position!!!!

    Thanks x 100000000000000000000

    1. LOL- Me too! Especially after I ate my feelings to numb the Seattle loss 🙁

  2. Woah! I’m for sure gonna give it a try, but I’m horrible at weights. I usually do way too much cardio, so this is good!

  3. So excited for this! I loved Jani’s HIIT workout and am excited for this new one. So happy to have variety for my workouts. I’m gonna buy a jump rope this week.

  4. I am excited for this one! Thanks a million times for the video. Sometimes it is hard to figure out what the directions are actually saying lol!

  5. Pretty intense for me, but I’ll do what I can. Kind of out of shape for an almost 60 year old. Love the video, as I can see if I can do it or not.

  6. Wow! If I can make it through one or two rounds of this in 20 minutes I will feel awesome. 🙂 Thanks for the video. It is incredibly helpful to see exactly what you mean!

  7. YES! Thank you so much! I loved this video. I LOVED last week’s workout (the pictures helped a lot) and did it 4 times (along with my walking), but was confused at the instructions at Jani’s workout 2 weeks ago, so I didn’t do it. This helps a ton, and I am so excited!

  8. The video was SOOO helpful. Thank you so much OBB and to Jani for taking the time to make the video. It gives me a lot of encouragement to keep on going.

  9. Made it through 3 1/2 rounds. Finished 4th round after the timer went off. Had to stop halfway through to feed the baby and was tempted to call it good but finished! I also did the AB bonus. Great workout!! Thank you!!

  10. Thanks for adding the video. Loved seeing how the moves should be done and makes me want to get moving even more!

  11. Love the video – thanks! Also – is this workout intended to be 3 x week like Jani’s last workout or every day like last week’s workout? (I’m still hanging in here…determined to get rid of the post-baby belly roll somehow.)

    1. Hi Kayla! I have a facebook page. Do a search for Body Balance Training and it should come up. I haven’t been posting much on my page ever since I had baby #5, but he’s turning 4 next month and I think I’m finally coming up for air, LOL!

  12. Finished this two times + I did the first & second exercises A third time. This one was a doozie. Thanks!!

  13. The video helps a ton. Thanks for the awesome workouts. Keep them coming. I love the max benefit in shorter time!

  14. whew – just finished the workout and I’m wasted. Got through 3 rounds and the ab work. Thanks for the great video!

  15. LOVE! Thank you so much! I did it 3 times in 20 minutes – it was tough! I love this fit club! It’s given me motivation to exercise and it’s great!

  16. Thank you so much for supplying the video! It was super helpful to make sure I am doing the moves exactly correct! I appreciate all you guys are doing with this FIT club!

  17. Finished 3 1/2 rounds. I did not have a jump rope so that may have helped with speed. Great work out!

  18. i agree with all of the above–the video is great, saves me a LOT of time looking up different videos on YouTube for the exercises (erika is right, i would still love a video with the HIIT workout as well) and this one you guys posted is short and sweet and i think the workout is going to totally kick my butt. lol. thanks for taking the time to make it! super excited and grateful right now!

  19. Thank you Ladies! I haven’t done an exercise routine in 5 years, but when I saw you had posted a video and watched how simple Jani makes it look, I decided to go for it. I did use some modifications, but I completed 3 rounds and have worked up a sweat. Love the video and love Jani’s “20 minutes and you’re done” workouts!

  20. First, I want to BE Jani. I’m serious. WOW! Second, no way I could have done this without the video or some instruction. SO HELPFUL! Thanks! Will start this tomorrow!

  21. Love this kind of workout! And the video is so helpful to understand some of those explanations. I will hit it tomorrow!

  22. Wow! I made it 3 1/2 times, and it was TOUGH! Thanks so so much for the video. It was perfect. Jani you are awesome!

  23. I have been doing HIIT for over a year,; I l.o.v.e.d lthe first one. But this one might do me in. I am excited and scared all at the same time. Thx for the video.

  24. I love these workouts! Especially the higher-intensity ones. We did 3.2 rounds and were pleasantly surprised (and very beat). Next time we’ll go for 4! Also, my goal is to do pushups like Jani. WHAT.

  25. Thank you so much for putting these together. I used to be an all America collegiate athlete and 4 kids later I have let it go. My form is laughable, I am so out of shape but I didn’t quit. I finished it and I feel proud. It is SO nice to have this workout put together. I love that I can do it easily at home and it only take 30 min of my day total. I am grateful and looking forward to feeling strong again. I know how awful it feels now but how good it will feel in a few months!! 🙂 thanks again ladies!!

  26. I actually didn’t even do the first workout because I was afraid of doing it wrong so THANK YOU for this. It was super fun. My kids and I put it on in the living room and did it together. They were pretty stinking hilarious. Maybe I was too :0)

    1. And by the way, I just turned around from making this comment and found my son reading a book IN PLANK POSITION!!! No wonder kids are skinny.

  27. Nice job! The video is awesome and this is a great workout! Thank you for all the effort you put into making this video.

  28. Is there any way you can make the printable card separate from the information about the trainer that put it together? I am wanting to print them as 4×6 pictures and then laminate them so I have them all together and I can’t when they are attached like this one is.

  29. This was awesome! I couldn’t wait to try it and felt pretty confident, but it kicked my trash! Haha! Those reptile burpees were killer! Loved it and didn’t get dizzy, which was a huge relief for me! Thanks for putting this together and the video was really helpful!

  30. Keep those videos coming for people like me who are new to this and can’t visualize reverse anything and don’t know what a lot of the names of exercise moves are!

  31. Thank you so much!! Any guesses on how many calories these workouts are designed to burn? I tried putting my best guess in My Fitness Pal and it is giving me a depressing 230… oh well, better than none, right?! Doing this also gave me some motivation to turn down the superbowl leftovers of your naughty-but-delicious salted caramel rice crispy treats, something I usually can’t resist!

  32. Only got through 2x plus partway through the third. I kept getting distracted by the kiddos so I went ahead and finished the third round even though the 20 min. was up. Loved the video and this workout! I love and appreciate the OBB fit club so much!

  33. 2 rounds:) I’m really happy with that! I didn’t have to modify and for me that’s amazing:) the video helped set a good energy and answered my questions. Thank you!!!

  34. Definitely do more videos please!! Love this one- they make it so much easier for me to follow along and keep my motivation!

  35. I love the weekly workouts etc….but am I the only one who GAINS weight when I first start exercising? This happens every time and I usually get super frustrated so I stop working out. I’m not skinny or fat, I just ALWAYS gain weight when I begin exercising. Anyone else?!?1

    1. I actually gain just a little or stay the same for a while after I start exercising, especially weight lifting. But my body changes so I know I must be losing fat if I’m gaining muscle. I have been losing weight just through improving my diet and I’ve been afraid to start exercising for that very reason. I have really enjoyed seeing the scale move in the right direction for once, but I finally started exercising this week and decided to heck with the silly scale for a couple weeks because I know that in the long run I’ll burn more calories and look better and most important FEEL BETTER if I do.

      1. Atta girl Danielle! Yes, the scale can definitely be deceiving! See my response to Kate’s comment. Cheers to looking and FEELING better!

    2. Me too! I get very frustrated too. I’m trying really hard to not watch the scale but I’m going to try comparing inches lost. OBB posted a great worksheet to keep track. I hope this will be a little more rewarding/motivating then a scale that seems to never move.

      1. YES! Why does this happen?!?!?! It is drives me nuts and I have super hard time being consistent working out. I always gain weight!

        1. Becky and Katie, see my response to Kate’s original comment! Don’t give up! The fat loss will come!

    3. Kate, one reason for this my be because strength gains happen quicker than fat loss. This increase in muscle will probably show up on the scale. However, don’t let the scale sabotage your efforts! The fat loss WILL come, I promise. The increase in muscle (although deceiving) is GOOD because muscle burns calories. The more muscle you have, the more calories your body burns, aka: increased metabolism. So while at first you may see an slight increase on the scale, the fat loss will start to catch up. That’s why it is so important to also take your measurements when you begin an exercise program.

      Also, sometimes this increased metabolism means increased appetite. This is also a good sign, because that means your body is burning more calories! I would suggest using a food log app (such as my fitness pal), especially in the beginning stages of your weight loss efforts. These apps will help you stay on track with your eating, and make sure you don’t overeat. Although it might seem tedious and time consuming, once you learn how to navigate around the app, it actually makes the process so much easier. People who use a food diary are more successful at reaching their weight loss goals than those who don’t. Just fyi. 🙂 Bottom line: Don’t give up on your exercise efforts, the initial weight gain is only temporary…I promise!

  36. My husband and I did this one tonight! We modified it quite a bit so the rounds were timed more like the HIIT workout from before. We did almost five rounds I think, but did it for 30 minutes instead of 20.

  37. Thanks for the workout! Made it through 4 times, but I am beat! I didn’t think I could be so tired after just 20 minutes.

    1. Jessica, 4 rounds is awesome! Don’t you love how 20 minutes can feel like you’ve worked out for 60??!! And the best part is that you probably burned just as many calories in 20 minutes than you would have in an hour of doing
      a moderate intensity workout. 🙂

  38. This was as hard as I thought it would be. Made it just over 3 1/2 times. This one was mind over body because I wanted to quit A LOT! Thanks.

  39. Just got my my sweat on during nap time since I knew I wouldn’t make it to the gym. For the weight ones, do you have suggestions on weights? Heavy, moderate, light compared to a genera weight lifting schedule? Any tips for how we would log this in myfitnesspal?

  40. Jani is the bomb dot com. I was drinking my own sweat 3 minutes in. Thank you for this. It was awesome!

  41. At the risk of sounding like a big jerk, I just printed this out and sequence is spelled wrong on the printable. It’s not a big deal to me, but I thought you might want to know.

    Thank you so much for these work outs. They are wonderful.

  42. Thank you so much for posting these workouts. It was so fun to do something different for my exercise this morning!

  43. I loved the Reptile Burpees and Spiderman Push ups, they made me giddy with laughter. I too want to be like Jani and do pushups without feeling like I have jello for arms. Thank you for giving me something to shake up my workouts. Thanks for the video, too!

  44. Loved this workout! I got through 3 rounds and was dying! I’m hoping I can get through 4 rounds soon.

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