If there’s one movement women shouldn’t skip, it’s the push-up—and this workout makes sure you get plenty of them. Push-ups are one of the most powerful strength builders you can do because they train your arms, chest, shoulders, core, and even your posture all at once. They’re functional, scalable, and incredibly effective for building strength that carries over into everyday life—especially as we get older. Pair those push-ups with running, goblet squats, and sit-ups, and you’ve got a simple but sneaky-hard 20-minute AMRAP that will challenge your heart, build full-body strength, and leave you feeling strong and accomplished. No fancy equipment, no complicated setup—just solid work that gets results. Find all of our minimal equipment workouts here.

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Workout Description

Set a timer for 20 minutes.

At the start of the workout, complete a 400-meter run. Then move into 3 rounds of:

• 10 push-ups
• 10 goblet squats (choose a weight that allows you to complete all reps with good form, without stopping)
• 20 sit-ups

Once you finish all three rounds, head back out for another 400-meter run before starting the next set of three rounds. Continue cycling through the run followed by three rounds of push-ups, goblet squats, and sit-ups until the 20-minute timer expires.

Equipment Needed

• Kettlebell or dumbbell for goblet squat
• ab mat for sit-ups

Modification Options

Beginner:

• Run: Reduce the run distance to 200 meters, or choose a distance you can complete without needing to walk.
• Push-Ups: Reduce to 5–8 reps per round. If full push-ups aren’t accessible yet, perform push-ups to a box or elevated surface. You should be able to complete the push-up reps in one to two sets.
• Goblet Squats: If you cannot reach full depth while holding weight, perform 10 air squats instead. Focus on controlled movement and good form.

Advanced:

• Goblet Squats: Increase the weight so it feels challenging, but still allows you to complete all 10 reps unbroken while maintaining proper form. The goal is consistent strength—not max effort.

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