{"id":44140,"date":"2022-05-09T03:00:00","date_gmt":"2022-05-09T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/12-min-cardio-amrap-workout\/"},"modified":"2022-05-09T03:00:00","modified_gmt":"2022-05-09T01:00:00","slug":"12-min-cardio-amrap-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/12-min-cardio-amrap-workout\/","title":{"rendered":"Workout of the week: 12-min cardio AMRAP workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ cardio AMRAP workout \/ 12 minutes<\/p>\n\n\n\n

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

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If you’re looking for a short workout that is nonetheless intense<\/strong>, look no further than the AMRAP<\/strong> 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<\/strong>, both great ways to challenge yourself while keeping track of your fitness goals.<\/p>\n\n\n\n

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

2 of the exercises target your lower body<\/strong>, lasting 20 seconds each, the other 2 are upper body <\/strong>exercises that last 10 seconds each<\/strong>. Perform them in the following sequence: lower body, upper body, lower body and upper body. <\/p>\n\n\n\n

You can use the 10 seconds of each upper body exercise to rest and get your heartbeat down a bit. <\/p>\n\n\n\n

All this should amount to 12 rounds<\/strong>, and the goal is to hit a satisfying number of reps and maintain for 12 minutes. <\/strong><\/p>\n\n\n\n

  1. Jumping squats <\/li>
  2. Advanced push-up <\/li>
  3. Kneeling into a squat jump<\/li>
  4. Quadruped shoulder taps <\/li><\/ol>\n\n\n\n

    Let’s conquer this AMRAP! <\/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
    • 4 exercises<\/li>
    • Different time per exercise<\/li>
    • 12 rounds<\/li>
    • No rest between rounds<\/li>
    • AMRAP (as many reps as possible)<\/li>
    • 12 minutes<\/li>
    • Equipment: Exercise mat<\/li><\/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

      12 rounds<\/strong><\/p>\n\n\n\n

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

      1 \u2013 JUMPING SQUATS<\/h3>\n\n\n\n

      20 seconds, as many reps as possible<\/strong><\/p>\n\n\n\n

      • Stand with feet hip-width apart. Engage the core and set the shoulders slightly.<\/li>
      • Quickly bend the knees and hips to a squat position as you bend your arms.<\/li>
      • 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. <\/li>
      • Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force. <\/li>
      • Repeat for 20 seconds.<\/li><\/ul>\n\n\n\n