On a day when life added several unscheduled, emergent activities, the planned workout was reduced to just 20 minutes. If you're looking for a fast, effective way to condition your upper body and core, this 20-minute blitz circuit is designed to help you feel like you did something and even boost your high-intensity conditioning. The goal is to complete as many rounds as possible (AMRAP) within 20 minutes, pushing yourself while maintaining good form. Here’s a breakdown of each exercise:
AMRAP Upper Body 20-Minute Workout
- Pullups, 5-10 (assisted if needed)
- Burpees, 10
- Pushups, 10, then 5 dumbbell rows/arm while in the up pushup position
- Kettlebell swings, 10
- Kettlebell farmer walks, 2 for 25 meters (fast)
Each round took 2-3 minutes, and getting 5-6 sets was about all I could do in the time I had available. See if you can get more. Perhaps on a normal day, doing this circuit would see better performance, but at least you feel like you did something with it, even if you only do 15-20 minutes.
Here’s how to do each exercise:
Pullups (5-10 reps)
Start your circuit with pullups, a classic upper body move that targets your back, shoulders and arms. If you need assistance, use resistance bands or an assisted pull-up machine to help complete your reps. Focus on pulling your chest to the bar, keeping your core engaged throughout the movement.
Burpees (10 reps)
Burpees are a full-body exercise that amps up your heart rate while engaging your chest, arms and shoulders. Begin standing, drop into a squat, place your hands on the floor, kick your feet back into a plank, perform a pushup, jump your feet forward, and finish with a jump overhead. Adding burpees to your short circuit training day is a good way to get more out of quick workouts.
Pushups (10 reps) + Rows (5 reps/arm)
Perform a set of pushups to target your chest, triceps and shoulders. Add the hand release portion if you prefer (such as on the Army Fitness Test). Immediately after, stay in the pushup position and execute dumbbell rows by lifting one hand at a time, pulling your elbow back toward your hip. This movement strengthens your upper back and stabilizes your core. This is a classic push-pull combination.
Kettlebell Swings (10 reps)
Grab a kettlebell and perform swings to work your shoulders, back, and core. Stand with feet shoulder-width apart, hinge at your hips, and swing the kettlebell from between your legs up to chest height. Keep your back straight and drive the movement with your hips.
Kettlebell Farmer Walks (2 x 25m)
Finish each round with kettlebell farmer walks. Hold a kettlebell in each hand and walk 25 meters, then return for another 25 meters. This exercise improves grip strength, shoulder stability and core endurance. Maintain an upright posture and keep your core tight as you walk. You can run if you want to simulate the Sprint-Drag-Carry event of the Army Fitness Test.
Repeat the circuit as many times as you can within 20 minutes, resting only as needed. This workout is challenging, but it’s highly effective at targeting multiple upper-body muscle groups and elevating your heart rate. Remember to warm up beforehand and cool down after your session for optimal results.
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