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30-minute AMRAPs to Hit Your Whole Body and Jack up Your Heart Rate

Updated: Feb 9

AMRAP stands for "As Many Rounds As Possible," and it's a popular workout format in the realm of high-intensity interval training (HIIT). Designing a 30-minute AMRAP workout that targets your whole body and elevates your heart rate requires a combination of strength and cardiovascular exercises. Here's a sample 30-minute AMRAP workout:

Warm-up (5 minutes):

  • Jumping jacks: 1 minute

  • Bodyweight squats: 1 minute

  • Mountain climbers: 1 minute

  • Dynamic lunges: 1 minute

  • Plank: 1 minute

AMRAP Circuit (25 minutes): Perform each exercise for the specified reps, then move to the next exercise without rest. Complete as many rounds as possible in 25 minutes.

  1. Burpees: 10 reps

  2. Kettlebell Swings: 15 reps

  3. Box Jumps: 10 reps

  4. Push-ups: 15 reps

  5. Dumbbell Thrusters: 10 reps

  6. Rowing Machine (or Jump Rope): 200 meters (or 1 minute)

Repeat the circuit as many times as possible in 25 minutes.

Cool Down (5 minutes):

  • Light jogging or brisk walking: 2 minutes

  • Static stretching for major muscle groups: 3 minutes

Exercise Descriptions:

  1. Burpees: Start in a standing position, perform a squat, place your hands on the ground, jump your feet back into a plank position, perform a push-up, jump your feet back towards your hands, and explosively jump up from the squat position.

  2. Kettlebell Swings: Stand with your feet shoulder-width apart, hinge at the hips, hold a kettlebell with both hands between your legs, and swing it up to shoulder height by thrusting your hips forward.

  3. Box Jumps: Stand in front of a sturdy box or platform. Jump onto the box, landing with both feet on top, then step back down and repeat.

  4. Push-ups: Start in a plank position, lower your body towards the ground by bending your elbows, and push back up to the starting position.

  5. Dumbbell Thrusters: Hold a pair of dumbbells at shoulder height, perform a squat, and then explosively stand up while pressing the dumbbells overhead.

  6. Rowing Machine (or Jump Rope): If you have access to a rowing machine, row for 200 meters. If not, substitute with 1 minute of jumping rope.

Remember to listen to your body, modify exercises if needed, and maintain proper form throughout the workout. Adjust the reps and intensity based on your fitness level. Consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have pre-existing health conditions or concerns.

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