Workout of the week: 12-min cardio AMRAP workout

ALL LEVELS / cardio AMRAP workout / 12 minutes

Equipment: Exercise mat

If you’re looking for a short workout that is nonetheless intense, look no further than the AMRAP format. In case you’ve been out of the fitness world for the past decade, it’s almost impossible you’ve not come across this acronym. It stands for As Many Reps or Rounds As Possible, both great ways to challenge yourself while keeping track of your fitness goals.

This 12-minute cardio AMRAP workout embodies this whole philosophy perfectly. You’ll be aiming for reps and doing 4 different exercises for a pre-defined time; your goal is to do as many reps as possible.

2 of the exercises target your lower body, lasting 20 seconds each, the other 2 are upper body exercises that last 10 seconds each. Perform them in the following sequence: lower body, upper body, lower body and upper body.

You can use the 10 seconds of each upper body exercise to rest and get your heartbeat down a bit.

All this should amount to 12 rounds, and the goal is to hit a satisfying number of reps and maintain for 12 minutes. 

1. Jumping squats
2. Advanced push-up
3. Kneeling into a squat jump
4. Quadruped shoulder taps

Let’s conquer this AMRAP!

WORKOUT SETUP

• 4 exercises
• Different time per exercise
• 12 rounds
• No rest between rounds
• AMRAP (as many reps as possible)
• 12 minutes
• Equipment: Exercise 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

12 rounds

1 – JUMPING SQUATS

20 seconds, as many reps as possible

• Stand with feet hip-width apart. Engage the core and set the shoulders slightly.
• Quickly bend the knees and hips to a squat position as you bend your arms.
• As soon as you hit the lowest spot, rapidly extend the hips and extend the arms to straighten the body and perform a small jump. 
• Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force. 
• Repeat for 20 seconds.

2 – ADVANCED PUSH-UP

10 seconds, as many reps as possible

• Place a mat on the floor and set yourself up in a push-up stance with your glutes raised up in the air. This is the starting position. 
• Slowly lower your upper body towards your hands by bending your elbows.
• Try to push your elbows slightly backwards instead of pushing them to the sides.  
• Hold the bottom position for a brief moment and push yourself back up to the starting position. 

3 – KNEELING INTO A SQUAT JUMP

20 seconds, as many reps as possible

• Begin in a kneeling position over an exercise mat. 
• Keeping your backs straight, lower your glutes slightly and bring your leg forward at a time. 
• You’re in a squat position — now, jump explosively, extending your arms at your sides. 
• Land in a squat position and drop one knee at a time to return to the start position. 
• Repeat. 

4 – QUADRUPED SHOULDER TAPS

10 seconds, as many reps as possible

• Begin on your hands and knees, all fours — knees beneath hips and hands beneath shoulders.
• Maintain your head in a neutral position.
• Lift one hand off the floor and tap the opposite shoulder. Try not shifting your hips or weight.
• Repeat the movement, but now with the other hand.
• Repeat.

Quick, fun, and effective: that was our 12-min cardio AMRAP workout. Find more challenges below:

• 20-min pyramid functional workout
• 20-min functional full-body workout
• 15-min rowing workout
• 10-min functional upper body workout
• 20-min lower body dumbbell workout
• 20-min strength cable workout
• 18-min EMOM workout for strength
• 15-min full-body Tabata workout
• 10-min bodyweight cardio workout
• 20-min shoulders and core workout
• 40-min functional full-body workout
• 20-min partner workout
• 20-min cardio and abs workout
• 40-min functional strength workout
• 10-min bodyweight AMRAP workout