{"id":44251,"date":"2023-01-09T04:00:00","date_gmt":"2023-01-09T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/9-min-cardio-amrap-workout\/"},"modified":"2025-05-16T12:55:07","modified_gmt":"2025-05-16T10:55:07","slug":"9-min-cardio-amrap-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/9-min-cardio-amrap-workout\/","title":{"rendered":"Workout of the week: 9-min cardio\u00a0AMRAP workout\u00a0"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ cardio&nbsp;AMRAP workout&nbsp;\/ 9 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Gym mat <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When most people think about cardio workouts, they think about 20 minutes running on the treadmill or 30 long minutes on a bike. There&#8217;s&nbsp;<strong>nothing wrong with this low-intensity approach, but it can get a bit boring<\/strong>. So,<strong>&nbsp;if you&#8217;re trying to spice up your cardio sessions, AMRAP is the answer.&nbsp;<\/strong><\/p>\n\n\n\n<p><strong>In case you don&#8217;t know, an AMRAP<\/strong>&nbsp;(As Many Reps or Rounds As Possible)<strong>&nbsp;is a type of HIIT workout<\/strong>&nbsp;(High-Intensity Interval Training)&nbsp;<strong>that involves<\/strong>&nbsp;<strong>doing as many rounds or repetitions of an exercise as possible during a set amount of time without resting<\/strong>. And in today&#8217;s case, we&#8217;re going for rounds.&nbsp;<\/p>\n\n\n\n<p>This&nbsp;<strong>9-min cardio AMRAP workout&nbsp;<\/strong>has<strong>&nbsp;5 exercises<\/strong>, each with a different number of reps. You must&nbsp;<strong>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&#8217;ll have&nbsp;<strong>no time to rest<\/strong>. The goal, of course, is to&nbsp;<strong>perform as many rounds as possible<\/strong>.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Butt kicks 100x<\/li>\n\n\n\n<li>Jumping jacks 80x<\/li>\n\n\n\n<li>Mountain climbers 60x&nbsp;<\/li>\n\n\n\n<li>Side to side 40x<\/li>\n\n\n\n<li>Abdominal row 20x<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s get those hearts pumping! <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises <\/li>\n\n\n\n<li>AMRAP (as many rounds as possible)<\/li>\n\n\n\n<li>Different reps for each exercise<\/li>\n\n\n\n<li>No rest between rounds<\/li>\n\n\n\n<li>9 minutes total<\/li>\n\n\n\n<li>Equipment: Gym mat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n<p>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 style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>AMRAP &#8211; as many rounds as possible<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; BUTT KICKS <\/h3>\n\n\n\n<p><strong>100 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Run on the spot and pull the heel to your butt.<\/li>\n\n\n\n<li>Aim to keep the hamstrings as relaxed as possible \u2013 that will maximize the efficiency of this exercise.<\/li>\n\n\n\n<li>Keep your core tight during the whole movement, and always look straight ahead.<\/li>\n\n\n\n<li>Maintain a quick tempo.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; JUMPING JACKS <\/h3>\n\n\n\n<p><strong>80 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.<\/li>\n\n\n\n<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>\n\n\n\n<li>Return to start and continue at a controlled rhythmic pace.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; MOUNTAIN CLIMBERS <\/h3>\n\n\n\n<p><strong>60 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with your hands on the floor at shoulder-width, with arms extended. The hands must be aligned with your chest line.<\/li>\n\n\n\n<li>Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.<\/li>\n\n\n\n<li>Alternate pulling your knees to the projected chest line.<\/li>\n\n\n\n<li>Make sure you\u2019re standing on your hands with a tight core.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; SIDE TO SIDE <\/h3>\n\n\n\n<p><strong>40 reps <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with your legs more than hip distance apart, with your core tight and a soft bend in the knees.<\/li>\n\n\n\n<li>Sit back into your hips and gently hop sideways to the left with your left leg leading.<\/li>\n\n\n\n<li>Reach your right hand towards your left leg and touch the floor. This is one rep.<\/li>\n\n\n\n<li>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.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; ABDOMINAL ROW <\/h3>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on your back with legs straight, feet together. Place arms straight overhead. Flatten your lower back slightly into the floor.<\/li>\n\n\n\n<li>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.&nbsp;<\/li>\n\n\n\n<li>Maintain balance and control as the hands touch the feet.<\/li>\n\n\n\n<li>Return under control and repeat. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Fast and intense \u2014 that&#8217;s our cardio&nbsp;AMRAP workout. Find more challenges like this here: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-new-years-strength-workout\/\">30-min New Year\u2019s strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-emom-christmas-workout\/\">12-min EMOM Christmas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-fullbody-strength-workout\/\">12-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-fullbody-strength-workout\/\">30-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-full-body-bodyweight-workout\/\">30-min full-body bodyweight&nbsp;workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/full-body-workout-for-time\/\">Full-body workout for time<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-fullbody-workout\/\">20-min full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-lower-body-strength-workout\/\">35-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-upper-body-strength-workout\/\">30-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-functional-full-body-workout\/\">20-min functional full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-full-body-workout\/\">30-min full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-full-body-strength-workout\/\">35-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/11-minute-amrap-cardio-workout\/\">11-minute AMRAP cardio workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ cardio&nbsp;AMRAP workout&nbsp;\/ 9 minutes Equipment: Gym mat When most people think about cardio workouts, they think about&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44252,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 9-min cardio\u00a0AMRAP workout\u00a0| EVO Fitness","_seopress_titles_desc":"Check out this quick and effective 9-min cardio\u00a0AMRAP workout that you can also use as a finisher for a broader training session.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[1010,1093,126,935,936],"class_list":["post-44251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-amrap","tag-cardio-amrap-workout","tag-workout","tag-workout-of-the-week","tag-wow"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44251","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44251"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44251\/revisions"}],"predecessor-version":[{"id":54940,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44251\/revisions\/54940"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44252"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44251"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}