We all don’t have 2-3 hours to spend in the gym to hit everything we want. Some of us don’t even have an hour to get a workout in.
But these 3 workouts will get you in and out of the gym in under 30 minutes.
All these workouts are based on the AMRAP style of circuit training. AMRAP standing for “As Many Reps As Possible”.
Meaning, you set a timer for the prescribed amount of time, and you complete the circuit as many rounds and reps as you can in that time.
A quick example:
An AMRAP 5Min of 10 Pushups and 10 Squats. You would do those 2 movements for 10 reps each as many rounds as you can in those 5 min.
Got it? Great! Let’s get into these 3 workouts for you to try out.
AMRAP 16 Minutes:
8x Burpees
16x Sit-ups
16x Mountain Climbers
8x Air Squats
This one needs no equipment. All Bodyweight exercises, so you can really do it anywhere!
AMRAP 20 Minutes:
5x Dumbbell Deadlifts
5x Dumbbell Power Cleans
5x Dumbbell Squats
5x Dumbbell Overhead Press
5x Dumbbell Lunges (each leg)
This one requires a set of dumbbells. Though, you can use other equipment, like a barbell, kettlebell, or sandbag.
AMRAP 5 Minutes x2:
A) Power Clean & Press + Burpees
Timer 5 Minutes
Reps: 2, 4, 6, 8, etc.. increasing by 2 reps each round
Rest 2-5 Minutes
B) Squat to Press & Sit-ups
Timer 5 Minutes
Reps: 2, 4, 6, 8, etc.. increasing by 2 reps each round
Note: For Squat to Press (Thrusters), you can use any equipment you want.
Those are 3 quick, yet challenging workouts for you to try out. Let me know if you do and how they went!
1LIFE 1YOU 