Workout of the week: 10-min AMRAP cardio workout

29th December 2025

ALL LEVELS / AMRAP cardio workout / 10 minutes

Equipment: Exercise mat

It’s hard to believe how quickly 2025 has gone. Yet, as we look back, it’s clear that despite its brief duration, it was intense, and its impact will carry on into 2026. The same goes for this 10-minute AMRAP cardio workout. It’s the perfect way to close out your year: short and fast, but powerful enough to push your limits and leave a lasting effect long after it’s over.

This workout consists of 2 AMRAPs to be done sequentially. Each AMRAP includes 3 exercises with a predefined number of reps. Your goal is to complete as many rounds as possible within 5 minutes. You’ll then get 1 minute to rest between them, making this AMRAP cardio workout a total of just 10 minutes.

1st AMRAP

Jumping jacks – 20 reps
Lateral shuffle – 30 reps
Mountain Climbers – 40 reps

2nd AMRAP

Burpees – 10 reps
High knees – 100 reps
Squat jumps – 10 reps

Ready to finish the year with an AMRAP? Let’s go!

WORKOUT SETUP

2 AMRAPs
3 exercises each
As many rounds as possible
1 minute rest between AMRAPs
10 minutes
Equipment: Exercise mat

WORKOUT EXERCISE LIST

As many rounds as possible

1st AMRAP

1 – JUMPING JACKS

20 reps

Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.
Keeping arms and legs straight (but not locked out), simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.
Return to the starting position and continue at a controlled rhythmic pace.

2 – LATERAL SHUFFLE

30 reps

Stand tall with your knees slightly bent and your feet shoulder-width apart.
Engage your core and keep your chest tall.
Quickly shuffle to one side, staying low, and touch the floor or an imaginary line.
Shuffle back in the opposite direction to complete one rep.
Keep your movements light and controlled, maintaining speed without losing balance.

3 – MOUNTAIN CLIMBERS

40 reps

Start with your hands on the floor at shoulder-width, with arms extended.
The hands must be aligned with your chest line.
Try to maintain your trunk straight while pulling your knee to the projected chest line on the floor.
Alternate pulling your knees to the projected chest line.
Make sure you’re standing on your hands with a tight core.

2nd AMRAP

1 – BURPEES

10 reps

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching your hands towards the floor in front of your feet.
As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
Return to upright and repeat.

2 – HIGH KNEES

100 reps

Stand tall with your feet hip-width apart.
Run in place, driving your knees up towards your chest as high as possible.
Swing your arms naturally to maintain rhythm and balance.
Stay light on your feet and keep a steady, quick pace throughout.

3 – SQUAT JUMPS