Up Beet Kitchen

  • Recipe Index
  • About
  • Contact
  • Subscribe
menu icon
go to homepage
  • Recipe Index
  • About
  • Contact
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipe Index
    • About
    • Contact
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home » Workouts

    Total Body AMRAP Workout (45 Minutes)

    Updated: May 10, 2025 · Published: Jan 1, 2021 by Allison · This post may contain affiliate links · Leave a Comment

    • Share
    • Tweet

    This full body AMRAP workout takes 45 minutes to complete, and works your entire body from head to toe! You’ll be dripping with sweat, and all you need is a set of medium dumbbells, a mat, and a kettlebell to do it!

    featured image for full body amrap workout showing two people doing dumbbell renegade rows together

     

    I love AMRAP workouts! AMRAP stands for “As Many Reps/Rounds As Possible” in an allotted amount of time. This particular workout consists of four different rounds, each of which you’ll tackle in 10-minute AMRAP blocks. It includes weights, core, and cardio/plyometric elements that will leave you feeling completely burnt out, yet amazing, by the end! And you can do it all from the comfort of your own home.

    Give this AMRAP a try and let me know how you enjoyed it in the comments below the post.

    Round 1: 0-10 minutes

    Complete as many rounds as possible of the following exercises in 10 minutes: 

    • Dumbbell Burpees (10 reps)
    • Dumbbell Cleans (15 reps)
    • Froggers (20 reps)
    • Diamond Jumps (20 reps)

    Rest for 1-2 minutes before moving on to round 2. 

    Round 2: 11-21 minutes

    Complete as many rounds as possible of the following exercises in 10 minutes: 

    • Dumbbell Squat to Reverse Lunge (12 reps per side)
    • Push-Up Jacks (15-20 reps)
    • V-Ups (20 reps)
    • Burpee-Diamond Jump (20 reps)

    Want to save this post?

    Want to save this? Enter your email address below and we'll send it directly to your inbox. Plus you'll receive great new recipes, workouts, and inspiration for a happier, healthier life every week!

    Rest for 1-2 minutes before moving on to round 3. 

    Round 3: 22-32 minutes

    • Dumbbell Squat Press (15 reps- use one heavy or 2 medium dumbbells)
    • Push-Up to Renegade Rows (15 reps)
    • Plank Punches (30 reps)
    • Single Leg Deadlift Jumps (without weights)

    Rest for 1-2 minutes before moving on to round 4. 

    Round 4: 33-43 minutes

    • Kettlebell Swings (25 reps)
    • Floor Tricep Dips (25 reps)
    • Power Knees (25/side)
    • Hit the Floor Tuck Jumps (15/side)

    Rest for 1-2 minutes before moving on to the burnout round. 

    Burnout Round (Optional): 

    • Alternate between 5 push-ups and 5 jump squats for 3 minutes, resting as little as possible. 

    NOTES

    • Click on each exercise name for a link to an instructional video on YouTube that shows you how to do it with proper form. 
    • How much weight to use: For dumbbells, anywhere between 12 and 20 pounds is ideal for most women, and men, of course, can go much heavier. 
    • If you don’t have a kettlebell, press your two medium dumbbells together or use 1 heavy dumbbell. 
    • Rest for 1 minute between rounds if you are an advanced exerciser, and 2 minutes if you are a beginner/intermediate. 

    I hope you love this 45-Minute Full Body AMRAP! (Or at least I hope you love how you feel after you complete it!) Let me know how did in the comments below.

    Leave a Comment Cancel reply

    Your email address will not be published. Required fields are marked *

    About image for Up Beet Kitchen

    Hi, I'm Allison! Welcome to Up Beet Kitchen, a food blog with wholesome, nutrient-dense recipes designed to unearth vibrant health and wellness.

    More about me

    Trending Recipes

    • Chickpea Brown Rice Spinach Artichoke Casserole (Vegan)
    • straight on shot of a carrot cake breakfast bar piece on a fork on a white marble board
      Carrot Cake Oatmeal Breakfast Bars (V + GF)
    • straight on shot of slice of raw vegan banana cream pie on blue plate with coconut whipped cream and caramel sauce on top
      Raw Vegan Banana Cream Pie
    • a far out overhead shot of a serving of Moroccan carrot lentil salad in a pink bowl with some pita, hummus, and crackers on a plate beside it
      Moroccan Lentil Carrot Salad (Vegan)

    Follow Along on Social Media

    • Instagram
    • Facebook
    • Pinterest

    Latest Posts

    • featured image for the post, overhead photo of the salad in a large wooden bowl
      Bacon and Green Pea Tortellini Pasta Salad
    • featured image for the post, a row of protein bars on a sheet of parchment
      Brownie Protein Bars
    • featured image for post, a photo of the tofu in a bowl with sweet potato, avocado, and quinoa
      Chili Lime Tofu
    • featured image for the post, an overhead photo of the sauce in a ramekin
      Greek Yogurt Chipotle Sauce

    Footer

    back to top

    About

    • Privacy Policy
    • About Up Beet Kitchen

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact