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Incline pushup to avoid wrist pain during pushups

At-Home AMRAP Workout for Full-Body Results

An expertly designed AMRAP workout that'll get your heart-rate pumping and your full body engaged, in 5 powerful moves.

AMRAP stands for "as many rounds as possible," but don't be intimidated! That higher-intensity structure exists to help naturally inspire your workout intensity, focus, and momentum while offering a whole lot of adaptability.

Instead of obsessively counting reps or sets, AMRAP reframes sessions: Your attention is instead locked into the present as you move continuously across the workout, listening to your body's cues and allowing mental grit to more fully guide your pace.

It's also a form of a HIIT workout, but with some twists.

"Beginner-ready intensity isn’t necessarily about max effort, but finding a controlled effort," reminds Tonal Coach and high-intensity enthusiast, Ash Wilking. "On an effort scale of 1-10, finding a challenging but doable effort of a 6-7 will help introduce intensity without doing too much too soon."

Our at-home AMRAP workout takes that commitment to yourself and packages it into a convenient, can-be-done-anywhere session. It contains 5 main exercises hitting every major area of the body: upper body, lower body, glutes, core, and a final full-body finisher tying it all together.

The goal with AMRAP isn't to rush. It's to stay engaged, manage your breathing, and keep moving with solid form and purpose.

Our Tonal coaches especially say they love how accomplished and energized AMRAP workouts make their clients feel afterward — exactly what this style of training is built to deliver.

Contents
  1. Example At Home AMRAP Workout Routine
  2. Who this workout is most effective for
  3. Warm-Up & Cool-Down Exercises
  4. Workout Frequency
  5. Muscle Groups Targeted
  6. Equipment used for At Home AMRAP Workout
  7. What Tonal Members Are Saying
  8. Answers to FAQs about At Home AMRAP Workout
  9. Concluding words on At Home AMRAP Workout

Example At Home AMRAP Workout Routine
  • Format: AMRAP (as many reps as possible)
  • Duration: 5-minute circuits | ~15-25 minutes total
  • Exercises: 5 total, equaling 1 circuit.
  • Equipment: None


Set a timer for 5 minutes, then complete each circuit of 5 exercises as many times as possible. Rest only as needed within each circuit. After each 5-minute increment, take a 90-120 second break.

1. Incline Push-Ups (5-10 reps)

Upper-Body Focused

To perform: Place your hands on a bench, couch, or sturdy chair. Lower your chest toward your hands, pause at the bottom for 1-2s, then press up up through your palms to return.

Tip: Focus on steady reps rather than speed alone as you cycle through your circuits.

2. Reverse Lunges (10 reps each side)

Lower-Body Focused

To perform: From standing, step back into a lunge, keeping your chest tall and front knee tracking with your toes. Pause at the bottom of the lunge for 1-2s, then push through your front heel to stand.

3. Glute Bridges (10-12 reps, with or without resistance)

Glute-Focused

To perform: Lie on your back with feet planted hip-width apart, tracking beneath your knees, arms comfortably at your sides. Begin lifting your hips up until you hit your range of motion, squeezing your glutes at the top before returning to start.

Tip: Imagine a string gently pulling you straight up from your hips. This helps you power your bridges from your glutes first and quads second, plus reduces lower-back strain.

4. Dead Bugs (5-8 reps per side)

Core-Focused

To perform: Set up on your back, with arms and legs hovering straight above you. With your lower back anchored to the floor, slowly extend your opposite arm and leg away from your body. Focus keeping your lower back gently connected to the floor across the movement.

5. Squat-to-Reach (10 reps)

Full-body finisher

To perform: Lower into a classic bodyweight squat, pausing for 2-3s at the bottom. Then, return to standing and reach overhead with both arms simultaneously, as if hoisting something above your head.

Optional: Hold a pair of dumbbells or kettlebells to add load onto the reach portion of the exercise.

Remember: As an AMRAP workout, aim to perform as many rounds of these 5 exercises as you can within 5 minutes. Repeat for as many circuits as possible. (We recommend anywhere from 2-5 circuits total, depending on your current fitness levels and time available.)

Who this workout is most effective for

At-home AMRAP workouts work for a wide range of people and fitness goals, including:

  • Anyone who enjoys structured workouts and pushing themselves, but doesn't want to track complex programming.
  • Busy adults, students, or caregivers who want a full-body workout that can be effectively done in ~15 minutes.
  • Home exercisers looking to challenge their mental focus and grit as much as their physical endurance.
  • Those who prefer effort-based workouts where pacing is self-directed but still intentional.
  • Anyone who wants a workout that feels “complete” without equipment.

WARM-UP & COOL DOWN EXERCISES

Because AMRAP workouts dive straight into things, demanding effort almost immediately, a short warm-up helps your joints and breathing get up to speed.

Cooling down afterward gives your body a chance to re-settle after that sustained commitment, helping you end the session feeling grounded rather than rushed.

Warm-Up (5 minutes):

  • March in place (60s)
  • Arm swings, both directions (30s each way)
  • Bodyweight squats (30s)
  • Inchworms (30s)

Cool Down (5 minutes):

  • Standing forward fold (60s)
  • Hip flexor stretch (30s each side)
  • Cross-body arm stretch (30s each arm)
  • Child's pose with deep breathing (60s)

WORKOUT FREQUENCY

Most individuals can safely perform an AMRAP workout 1x/week to start. As your conditioning progresses and you notice yourself needing less and less rest time between full circuits, you can consider dialing up AMRAP-style sessions to 2x/week.

For beginners especially, focus and real effort with AMRAP are key.

"Most people underestimate intensity and how hard they can truly push themselves," says Tonal Coach Kendell Wood. If possible, Wood suggests using a heart rate monitor or a reliable biometric wearable, all while "aiming for 80% to 90% of your maximum heart rate, or zone 4, as a reliable way to stay on track."

Muscle groups targeted
  • Chest
  • Shoulders
  • Triceps
  • Quadriceps and hamstrings
  • Glutes
  • Core stabilizers
  • Hip flexors and upper-body stabilizers

Equipment used for At Home AMRAP Workout

This at home AMRAP workout requires no equipment and minimal space.

  • Required: None
  • Optional: Yoga mat for comfort during dead bugs; chair or stable bench for incline push-ups.

Coaching Tips & Best Practices

With any challenging AMRAP-style session, Coach Wood likes to remind her students they're more capable than they think.

"Interval training is efficient and demands a commitment to driving intensity to an 8 to 9 on an RPE scale of 1 to 10 during work intervals in order to be effective. Most people underestimate intensity and how hard they can truly push themselves, so using a heart rate monitor and aiming for 80% to 90% of your maximum heart rate, or zone 4, is a reliable way to stay on track."
Tonal Coach Kendall "Woody" Wood

Answers to FAQs about At Home AMRAP Workout

AMRAP is inherently adaptable. You can set your circuit timer as short as 3-5 minutes or as long as 10-15 minutes each, then go about completing 2-5 rounds total. It depends on your current conditioning, overall goals, commitment, even how much time you have today to work out.

Shorter durations might be beneficial in helping you ease into AMRAP with more realistic expectations. Meanwhile, working up to longer AMRAPs is possible but often requires more pacing and awareness.

AMRAP workouts offer just one way to contribute to overall activity levels and increased energy expenditure. But like any workout style, your actual body re-composition results (including weight loss) depend on a mix of factors. Consistency, diet, lifestyle, sleep, and your broader routine all play a part.

In general, however you enjoy moving your body in ways that helps you burn more calories than you take in will matter in your weight loss journey.

Yes! Beginners can modify reps, intentionally slow their pacing, or reduce time windows per circuit.

As Coach Wood reminds us, "It’s recommended to work your way up from LIIT (light intensity interval training) to HIIT (high intensity interval training), and short- to long-duration training, so that you can successfully access appropriate levels of effort and gradually adapt to increasing exertion and challenge."

Overall, AMRAPs allow you to self-regulate your effort without keeping up with a set speed or forcing anything. Starting conservatively often helps build confidence.

AMRAPs work well when used occasionally (1x/week or every other week) rather than daily. Many people try to include them alongside more regular strength, cardio, or mobility-focused exercise, more as a way to spice up their routine or add some fun variety rather than a workout default.

Concluding words on At Home AMRAP Workout

An at-home AMRAP workout asks you to show up fully — mentally and physically — for a short, focused window of time.

By training your upper body, lower body, glutes, core, and finishing with that full-body blast, this session delivers a sense of completeness that’s hard to replicate. But one you can be especially proud of.

You may be surprised by how capable you feel at the end, even without touching equipment. That feeling of effort, attention, and follow-through is exactly what AMRAP training is meant to cultivate — and what we want you to feel with every at-home workout.

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