{"id":44191,"date":"2022-08-08T06:00:00","date_gmt":"2022-08-08T04:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/11-minute-amrap-cardio-workout\/"},"modified":"2022-08-08T06:00:00","modified_gmt":"2022-08-08T04:00:00","slug":"11-minute-amrap-cardio-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/11-minute-amrap-cardio-workout\/","title":{"rendered":"Workout of the week: 11-minute AMRAP cardio workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ AMRAP cardio workout \/ 11 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Stopwatch & gym mat<\/p>\n\n\n\n

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The long-awaited summer days are finally here<\/strong>. Beaches and swimming pools, barbecues and parties, cocktails and friends<\/a> leave you with little to no time to think about exercising<\/strong>, not alone hitting the gym. Yet, there’s a strong case for going to the gym this season.<\/a> Plus, we found the perfect way to squeeze in an effective training session in your tight summer schedule: HIIT workouts <\/strong>with no equipment (that way, you can do it anywhere!). <\/strong>HIIT stands for High-Intensity Interval Training and, due to its short duration, is perfect for a quick summer session. <\/p>\n\n\n\n

That was the rationale behind this AMRAP cardio workout<\/strong>. In case you don’t know, an AMRAP (As Many Reps or Rounds As Possible) is a type of HIIT<\/strong> that involves doing as many rounds or repetitions of an exercise as possible during a set amount of time without resting<\/strong>. In today’s case, we’re going for rounds. <\/p>\n\n\n\n

This workout has 2 AMRAPs<\/strong> to perform sequentially: only after finishing the first AMRAP do you move on to the second. Each AMRAP has 3 exercises with a predefined number of reps<\/strong>. Your goal is to do as many reps as possible within<\/strong> 5 minutes<\/strong>. Then, you’ll get 1 minute to rest between each<\/strong>, making this AMRAP cardio workout only 11 minutes<\/strong> long. Perfect for summer!  <\/p>\n\n\n\n

1st AMRAP<\/strong><\/p>\n\n\n\n

  1. Jumping jacks \u2013 20 reps<\/li>
  2. Side to side \u2013 30 reps<\/li>
  3. Mountain Climbers \u2013 40 reps  <\/li><\/ol>\n\n\n\n

    2nd AMRAP<\/strong><\/p>\n\n\n\n

    1. Burpees \u2013 10 reps<\/li>
    2. Butt kicks \u2013 100 reps<\/li>
    3. Squat jumps \u2013 10 reps<\/li><\/ol>\n\n\n\n

      Ready? Let’s sweat this AMRAP out! <\/strong><\/p>\n\n\n\n

      \"evo<\/a><\/figure>\n\n\n\n
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      WORKOUT SETUP<\/h2>\n\n\n\n
      • AMRAP (as many rounds as possible)<\/li>
      • 2 groups with 3 exercises each<\/li>
      • 5 minutes each group<\/li>
      • 1-minute rest between rounds<\/li>
      • 11 minutes<\/li>
      • Equipment: Stopwatch & gym 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
        <\/div>\n\n\n\n

        1st AMRAP <\/h3>\n\n\n\n

        5 minutes, as many rounds as possible<\/strong><\/strong><\/p>\n\n\n\n

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

        1 – JUMPING JACKS<\/h4>\n\n\n\n

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

        • Start in a standing position with arms by your sides. Engage the core slightly and set the shoulders, ready for movement.<\/li>
        • 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.<\/li>
        • Return to start and continue at a controlled rhythmic pace for 30 seconds.<\/li><\/ul>\n\n\n\n