20-Minute Power Workout to Maximize Your Time

battle ropes

When Kanye said “no one man should have all that power,” he must not have been talking about YOU!

Power movements can add a lot to your workout program. They build strength, are extremely metabolic, and are a great way to change things up. They’re also a killer option to get an insane burn in a short amount of time. So if you don’t have a lot of gym time, this 20-minute power workout is a great choice.

These four sets will be performed AMRAP, which means “as many rounds as possible.” Try to keep a steady pace during each set with no break for four straight minutes. That will really maximize your time and create a great workout. Take a 1-minute break between sets.

First Set – 4 min

10 Front Squats

Front Squat


10 Box Jumps

Box Jump

(1 min break)

Second Set – 4 min

10 Lunge Pass (10 each leg)

Lunge Pass

10 In Out Power Push-Ups

In-Out Power Push-Up

(1 min break)

Third Set – 4 min

10 Alternating Swing (10 each arm)

Alternating Swing

10 Hop Knee Drive (10 each leg)

Hop Knee Drive

(1 min break)

Fourth Set – 4 min

10 Burpee


10 Double Slam

Double Rope Slam

You’re done! Way to work.

Print Friendly, PDF & Email


Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.