20 minutes AMRAP

Try this home workout to get your heart rate up, work your entire body and improve your fitness and VO2 max. This workout is AMRAP, what this means is “As many rounds as possible” and last for 20 minutes.

We challenge you to make the super 6, that's 6 rounds, of the 6 exercises!

You should be working as hard as you can throughout the twenty minutes, if you want a short workout, you’ve gotta work for it! The rest periods throughout this workout are active rest, so prepare for your heart rate to stay elevated throughout.

Pistol Squat


Spend 5 minutes warming up, run on the spot, star jump, dynamic stretch, whatever it takes to get your body warm, limber and ready for action.

Action: AMRAP 20 minutes

Can you reach the super 6?

1.10 180° Burpees: From the standing position, jump into your plank like a regular burpee. Spring your legs into your hands and then jump up to finish the burpee, but as you do, twist 180° so you are facing the opposite direction.

ACTIVE REST: 20 Squats

  1. 10 Plank rotations: Starting in an extended plank, lift one hand off the ground and straighten it up towards the ceiling, twist your body to follow the extended arm. Once you reach as far as you can twist, lead with the arm and re twist your body to the original plank position, now repeat for the other side.

ACTIVE REST: 20 Squats

  1. 10 Stand up sit ups: Start laying on your back, bring your knees in and rock your weight onto your shoulders, now sit up, propelling your legs forwards so you sit all the way up to standing. Throw in a little jump at the top and sit back down again, without using your hands.

ACTIVE REST: 20 Squats

  1. 10 Spiderman Push Ups: Get into your regular push up position but, as you lower to the floor, bring your right knee to your right elbow, keeping the leg off the floor.

ACTIVE REST: 20 Squats

  1. 10 Skaters: Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, without letting it touch the floor. Reverse direction by jumping to the right with your right leg. Swing your arms to help build momentum to propel you further, like you were ice skating. A jump in both directions counts as 1 rep.

ACTIVE REST: 20 Squats

  1. 10 Up and down planks: Start in a plank on your hands, keeping your balance lower one side so that you are in a plank from your forearm, match the other side and then pick yourself back up into a extended plank one side at a time.

Now you’ve completed the workout, write down your score (number of rounds) and be sure to beat it next time.

Don’t forget a cool down, you should spend around 5 minutes stretching whist your heart rate lowers.

Home workouts can be creative too, you’d be surprised what household items you can use as part of your workout routine. Check out our tone with a towel workout.