Warning: This Workout Will Wake Up Muscles You Didn't Know Existed
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If you love a challenge and are always looking for new ways to work out, you're going to be a huge fan of AMRAP workouts. AMRAPs, short for "as many reps as possible," are timed workouts where you race against the clock to get in as many reps of a set of exercises as possible.
"When doing AMRAPs, you get to go at your own pace and really focus on technique, which allows more control over every movement," said Austin Lopez, CSCS and founder of Ausome Fit. "Because of this, you're often doing better work than you might in a high-intensity workout, where form is often sacrificed for speed." But, as you do build up your technique and form, you can challenge yourself to increase the total number of reps you complete in each round and will find yourself totally out of breath as you would during any intense HIIT session.
Ready to give it a go? Lopez grouped these moves together — jump squats, push-ups, and burpees — because they work the entire body, which helps you maximize every second spent in the workout.
The Workout
Perform each move for 30 seconds, completing as many reps as possible. After completing the third and final move in the circuit, rest for 45 seconds before beginning again. Run through the circuit a total of four times.
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Jump Squats
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
- Complete as many reps as possible in 30 seconds before moving to the second exercise.
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Push-Ups
- Start in a plank position with your arms and legs straight, shoulders above your wrists.
- Take a breath in, and as you exhale, bend your elbows and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
- Complete as many reps as possible in 30 seconds before moving to the third exercise.
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Burpees
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank. If a push-up is too difficult, simply jump back to plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can. This counts as one rep.
- Complete as many reps as possible in 30 seconds.
- Rest for 45 seconds before repeating the circuit, repeating a total of four times.