Skip to content

In The Arena Blog

20 Minute AMRAP All Bodyweight Workout

Get 30 Days Free At The Arena Gym in San Diego

This is a great strength and conditioning workout you can do at home in just 20 minutes with no equipment. It’s all bodyweight exercises and the goal is to complete as many repetitions as possible in that 20 minutes.


Coach Jason Salazar:
Hey guys, Jason, here at The Arena. I’ve got another workout for you today. Today we have a 20 minute AMRAP to do. AMRAP means as many rounds as possible. We have eight different exercises we have to complete over and over, and see how many rounds we can get in that 20 minutes.

All right, guys, I’m just going to run through the whole round for you. I’m going to start off with 10 pike presses. It’s basically getting into a push-up, but walking those feet in, getting that butt up high in the air, and taking the head, put it right between those hands, and press right back out of there. We’ll start off with 10.


Then right after that I got two Burpees to do. After the two Burpees I’m going to drop down, and just do 10 flutter kicks. Then guess what? Two more Burpees.


Then back down for 10 V-ups. And two Burpees. Then I’ll do 10 Prison Squats. Hands behind your head, make sure you get the depth, and try to keep that chest up. And then two Burpees.


That’s one whole round. We’re doing that for 20 minutes. See how many rounds you guys can get. Stay tuned for some more workouts.

By providing your phone number, you agree to receive text messages from The Arena Gym. Message and data rates may apply. Message frequency varies. You can opt-out at any time by texting STOP, or HELP for any help. View our Privacy Policy.