10-Minute AMRAP Workout to Build Full-Body Strength

We’ve all been there once or twice (or weekly!): You want to get in a solid workout but are short on time or motivation. It’s a frustrating conundrum.

The solution: This 10-minute workout.

We asked personal trainer Kym Nolden, C.P.T., to create this full-body routine that will get your heart pumping and fire up your muscles from head to toe—without putting a ton of stress on your joints. The quick session makes for a great form of exercise for healthy aging.

Here’s how it works: Called an AMRAP workout, you perform as many reps as possible (that’s where the AMRAP comes from) in the given time frame. A type of HIIT workout, you’ll tackle five two-minute rounds, alternating between two exercises in each round.

Doing two moves per round without a break helps target more muscles in a short time frame, increases time under tension (which you need to get stronger), and keeps your heart rate up for a blast of strength-training and cardio—all within just 10 minutes!

Equipment needed: light to medium dumbbells.

Round 1

Push-Up to Toe Tap, 4 reps

1. Starting from a plank position, shoulders over wrists and core engaged with back flat, perform 1 push-up, bending elbows to lower body to the ground, maintaining straight line with body.
2. Then, lift hips and reach right hand back to touch left toe (body should form a V shape).
3. Do another push-up, then reach left hand back to touch right toe (again, body will be a V shape). That’s 1 rep.
4. Repeat for 4 total reps (8 total toe taps).

Modification: Do the push-ups on your knees.

Mountain Climber, 4 reps

1. From the plank position, bring one knee in toward chest, then step back to plank.
2. Drive other knee in toward chest, then step back to plank.
3. Continue alternating for 4 reps per side.

Repeat for 2 minutes.

Round 2

Squat Thruster, 4 reps

1. Grab a pair of light to medium dumbbells and stand with feet shoulder-width apart, elbows bent, with weights at shoulders.
2. Send hips down and back to squat.
3. As you stand up, drive through feet and press weights overhead.
4. Repeat for 4 reps.

Lateral Lunge, 4 reps

1. Stand with feet together, elbows bent, with weights down by sides.
2. Take a big step out to left with left foot, hinging at the hip by sending hips back, bringing dumbbells to either side of foot.
3. Step left foot back to right.
4. Repeat on the right side.
5. Continue alternating for 4 total reps.

Repeat for 2 minutes.

Round 3

Plank Jack, 10 reps

1. Get in plank position, shoulders over wrists, core engaged; body should form a straight line from head to toes with feet together.
2. Jump both feet outside and immediately back in.
3. Repeat for 10 reps.

Modification: Step out, one leg at a time, instead of jumping.

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Bicycle, 20 reps

1. Lie faceup with knees lifted and bent at about 90 degrees (calves parallel with the floor). Place hands lightly behind head, keeping elbows wide.
2. Engage core and lift head and shoulders off the floor.
3. Extend right leg as you rotate torso to bring right elbow toward left knee.
4. Move through center to opposite side.
5. Continue alternating sides in a smooth, controlled motion, keeping lower back pressed into the floor for 20 reps total.

Modification: Start with your feet on the ground instead of in the air.

Repeat for 2 minutes.

Round 4

Split Squat Jump, 4 reps

1. Stand with feet together, then jump into a lunge position with right leg forward and left leg back; right knee should line up over toes, and back left knee should hover just above the floor.
2. Jump up, switching legs, and landing with left leg forward and right leg back.
3. Continue alternating for 4 total reps.

Modification: Step back into a squat, alternating sides, instead of jumping.

Cossack Squat, 4 reps

1. Stand with feet wide and toes turned slightly out.
2. Shift weight to right side, bending right knee and pushing hips back as you lower into a squat on right side, keeping left leg straight.
3. Keep chest lifted and right foot planted, then press through right foot to move through center and to left side, staying low.
4. Continue alternating for 4 total reps.

Modification: Rise to a standing position between legs instead of sliding over.

Repeat for 2 minutes.

Round 5

Chest Press & Leg Lower, 2 minutes

1. Lie faceup with dumbbells raised above chest. Lift legs so they are pointed straight in the air.
2. Lower the weights, bending elbows 90 degrees, bringing upper arms to the mat.
3. Press the weights back up.
4. Lower legs straight to the floor, then lift it back up. Keep back flat against mat.
5. Continue alternating chest press and leg lower for 2 minutes.

Modification: Keep your knees bent in tabletop position or lower one leg at a time.