Workout of the week: 9-min cardio AMRAP workout

9th January 2023

ALL LEVELS / cardio AMRAP workout / 9 minutes

Equipment: Gym mat

When most people think about cardio workouts, they think about 20 minutes running on the treadmill or 30 long minutes on a bike. There’s nothing wrong with this low-intensity approach, but it can get a bit boring. So, if you’re trying to spice up your cardio sessions, AMRAP is the answer.

In case you don’t know, an AMRAP (As Many Reps or Rounds As Possible) is a type of HIIT workout (High-Intensity Interval Training) that involves doing as many rounds or repetitions of an exercise as possible during a set amount of time without resting. And in today’s case, we’re going for rounds.

This 9-min cardio AMRAP workout has 5 exercises, each with a different number of reps. You must complete all the reps before moving to the next exercise. Since this is a short workout, that can even be just a finisher after a long one, you’ll have no time to rest. The goal, of course, is to perform as many rounds as possible.

Butt kicks 100x
Jumping jacks 80x
Mountain climbers 60x
Side to side 40x
Abdominal row 20x

Let’s get those hearts pumping!

WORKOUT SETUP

5 exercises
AMRAP (as many rounds as possible)
Different reps for each exercise
No rest between rounds
9 minutes total
Equipment: Gym mat

WORKING OUT FROM HOME? NO PROBLEM.

EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.

WORKOUT EXERCISE LIST

AMRAP – as many rounds as possible

1 – BUTT KICKS

100 reps

Run on the spot and pull the heel to your butt.
Aim to keep the hamstrings as relaxed as possible – that will maximize the efficiency of this exercise.
Keep your core tight during the whole movement, and always look straight ahead.
Maintain a quick tempo.

2 – JUMPING JACKS

80 reps

Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.
Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.
Return to start and continue at a controlled rhythmic pace.

3 – MOUNTAIN CLIMBERS

60 reps

Start with your hands on the floor at shoulder-width, with arms extended. The hands must be aligned with your chest line.
Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.
Alternate pulling your knees to the projected chest line.
Make sure you’re standing on your hands with a tight core.

4 – SIDE TO SIDE

40 reps

Start with your legs more than hip distance apart, with your core tight and a soft bend in the knees.
Sit back into your hips and gently hop sideways to the left with your left leg leading.
Reach your right hand towards your left leg and touch the floor. This is one rep.
Use your core and upper legs to bring yourself back up and hop sideways to the right, reaching your left hand toward your right foot. Increase your speed to intensify that cardio power.

5 – ABDOMINAL ROW

20 reps

Lie on your back with legs straight, feet together. Place arms straight overhead. Flatten your lower back slightly into the floor.
Begin the movement by bringing the knees towards the chest and simultaneously bringing the hands to touch the feet. Although the legs will bend, the arms remain straight. Imagine drawing a semicircle shape with the arms as they come towards the feet to make it easier.
Maintain balance and control as the hands touch the feet.
Return under control and repeat.