If you've gotten bored doing the same workouts over and over, we recommend switching up your routine ASAP. One way to do this is with quick high-intensity workouts. A great way to do this is with workouts that use the as many reps as possible (AMRAP) format.
The goal of AMRAP workouts is to complete as many reps as you can while maintaining good form in a specific period of time followed by a short rest. This is definitely the formula for burning fat and building muscle!
To put some spice back into your workout routine, Chontel Duncan, SWEAT app trainer and creator of the Fierce program, shared a 25-minute HIIT workout that will leave you drenched in sweat. You're definitely going to feel this in your arms, core, and legs. If this sounds exactly like what you need, keep reading.
Equipment needed: a kettlebell, a set of medium-weight and light-weight dumbbells, and battle ropes. Once you've gathered your equipment warm your muscles up with this dynamic warmup (or your favorite warmup). Feel free to change the work to rest ratio depending on your fitness level, Chontel said. For example, a beginner could do 30 seconds of work and 30 seconds of rest, whereas someone more advanced could do 45 seconds of work and 15 seconds of rest.
This workout is broken up into two circuits. Be sure to complete all of the exercises in circuit one before progressing to circuit two. Once you're finished with the workout cool down and stretch.
Take one minute of rest.
For this exercise, Chontel recommends using 10- to 15-pound dumbbells.
Use five- to 10-pound dumbbells for this move or do it without weights.
If you're more advanced, you can do this move with a barbell; Chontel recommends lifting 40 to 90 pounds. You can also use dumbbells.
Chontel recommends using a pair of five-pound weights for this exercise.
Chontel recommends using a five- to 10-kilogram (10 to 20 pound) kettlebell for this move.