{"id":58375,"date":"2023-01-09T00:00:00","date_gmt":"2023-01-08T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/9-min-cardio-amrap-workout\/"},"modified":"2023-01-09T00:00:00","modified_gmt":"2023-01-08T23:00:00","slug":"9-min-cardio-amrap-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/9-min-cardio-amrap-workout\/","title":{"rendered":"Workout of the week: 9-min cardio\u00a0AMRAP workout\u00a0"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ cardio AMRAP workout \/ 9 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Gym mat <\/p>\n\n\n\n

<\/div>\n\n\n\n

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<\/strong>. So, if you’re trying to spice up your cardio sessions, AMRAP is the answer. <\/strong><\/p>\n\n\n\n

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

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

    \n
  1. Butt kicks 100x<\/li>\n\n\n\n
  2. Jumping jacks 80x<\/li>\n\n\n\n
  3. Mountain climbers 60x <\/li>\n\n\n\n
  4. Side to side 40x<\/li>\n\n\n\n
  5. Abdominal row 20x<\/li>\n<\/ol>\n\n\n\n

    Let’s get those hearts pumping! <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises <\/li>\n\n\n\n
    • AMRAP (as many rounds as possible)<\/li>\n\n\n\n
    • Different reps for each exercise<\/li>\n\n\n\n
    • No rest between rounds<\/li>\n\n\n\n
    • 9 minutes total<\/li>\n\n\n\n
    • Equipment: Gym mat<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      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.<\/p>\n\n\n\n

      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      AMRAP – as many rounds as possible<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – BUTT KICKS <\/h3>\n\n\n\n

      100 reps<\/strong><\/p>\n\n\n\n

        \n
      • Run on the spot and pull the heel to your butt.<\/li>\n\n\n\n
      • Aim to keep the hamstrings as relaxed as possible \u2013 that will maximize the efficiency of this exercise.<\/li>\n\n\n\n
      • Keep your core tight during the whole movement, and always look straight ahead.<\/li>\n\n\n\n
      • Maintain a quick tempo.<\/li>\n<\/ul>\n\n\n\n