AMRAP With Friends

10 minute AMRAP

The Cruiser

Cardio capacity · Engine Room · intensity 3 of 5

The workout

As many rounds as possible in 10 minutes of:

Overview

The Cruiser is 5 burpees, 15 air squats, and 30 butt kicks. The work moves through the full body and the quads instead of sitting on one muscle.

Muscles worked

Energy systems

These are overlapping contributions. This workout is not assigned to one energy system.

  • Glycolytic: Moderate
  • Oxidative: High
  • Neuromuscular: Low

Training effect

Immediate demand

10 minutes, intensity 3 of 5. Today the limiter is 30 butt kicks.

Intended stimulus

The same capacity work, with movements you can repeat for the whole clock. On this workout that is 5 burpees, 15 air squats, and 30 butt kicks.

Repeated practice

Repeat the same workout and compare the score. What can change over weeks is how long that pace lasts. One time through does not produce that change.

Body-composition context

Body weight changes with the rest of how you eat and train. This workout is one piece of work on one day.

Expected feel

30 butt kicks is where the round gets hard. The other movements still have to be finished after it.

Pacing

A triplet designed to keep the legs moving while distributing the fatigue.

30 butt kicks is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the burpees on the next round rather than rushing it.

The movements

Burpees

Find a breathing cadence. Exhale on the drop, inhale on the floor, exhale on the jump. If you hold your breath on burpees, you will redline in 45 seconds.

What not to do. Sagging hips in the plank position.

Air Squats

Let gravity do the work on the way down. Pull yourself into the bottom quickly, then explode up. Use your arms for rhythm.

What not to do. Cutting the depth once the legs burn, so the hip crease stops above the knee.

Butt Kicks

Lean slightly forward from the ankles (not the waist) to maintain an aggressive, forward-driving posture even while stationary.

What not to do. Kicking the heels out behind rather than straight up to the glutes.

Why these movements

The work moves through the full body and the quads instead of sitting on one muscle.

Scaling

Keep the round short enough to repeat. Drop reps so you can stay moving, rather than resting the round into a different workout.

Burpees

  • Step the feet. Step back and step in instead of jumping. Same shape, no impact.
  • Hands elevated. Hands on a bench or step so the floor never comes all the way up to you.
  • No jump at the top. Stand tall and reach instead of leaving the floor.

Air Squats

  • To a seat. Squat to a chair or box and stand back up. Lower the seat as you improve.
  • Hold a support. Hands on a doorframe or chair back to sit deeper than balance allows alone.
  • Shorter range. Go only as deep as you can control, and stop before the heels lift.

Butt Kicks

  • Low impact. Keep one foot down throughout — march the pattern instead of running it.
  • Slower cadence. Same movement, fewer beats per minute. Cadence is the dial, not the shape.

Mistakes and who it is for

  • Opening the burpees at a sprint makes the butt kicks the piece that falls apart.
  • Resting until you feel fresh between movements removes the point of keeping them in one round.
  • Letting 30 butt kicks fail before you break it is how the next round gets longer.

Suited to someone who wants 10 minutes through Burpees, Air Squats, Butt Kicks.

Scoring and progression

Work through the movements in the order listed, then start the next round. Your score is the number of complete rounds plus any reps of the round you were partway through when the clock hit zero — written as rounds plus reps, so seven full rounds and twelve reps is7+12.

Progression is repeating this workout and comparing that score. The page does not promise a change from one time through.

Related workouts

Run it with friends

The Cruiser runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.

Start this workoutMore 10 minute AMRAPs