{"id":56366,"date":"2025-12-29T05:00:00","date_gmt":"2025-12-29T04:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=56366"},"modified":"2026-01-26T15:37:11","modified_gmt":"2026-01-26T14:37:11","slug":"10-min-amrap-cardio-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/10-min-amrap-cardio-workout\/","title":{"rendered":"Workout of the week:\u00a010-min AMRAP cardio workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ AMRAP cardio workout \/ 10 minutes<\/p>\n\n\n\n

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

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

It\u2019s hard to believe how quickly 2025 has gone.<\/strong> Yet, as we look back, it\u2019s clear that despite its brief duration, it was intense, and its impact will carry on into 2026. The same goes for this 10-minute AMRAP cardio workout<\/strong>. It\u2019s the perfect way to close out your year: short and fast, but powerful enough to push your limits and leave a lasting effect long after it\u2019s over.<\/strong><\/p>\n\n\n\n

This workout consists of 2 AMRAPs<\/strong> to be done sequentially. Each AMRAP includes 3 exercises<\/strong> with a predefined number of reps. Your goal is to complete as many rounds as possible within 5 minutes<\/strong>. You\u2019ll then get 1 minute to rest<\/strong> between them, making this AMRAP cardio workout a total of just 10 minutes<\/strong>.<\/p>\n\n\n\n

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

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

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

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

      Ready to finish the year with an AMRAP? Let’s go!<\/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
      • 2 AMRAPs<\/li>\n\n\n\n
      • 3 exercises each<\/li>\n\n\n\n
      • As many rounds as possible<\/li>\n\n\n\n
      • 1 minute rest between AMRAPs<\/li>\n\n\n\n
      • 10 minutes<\/li>\n\n\n\n
      • Equipment: Exercise mat<\/li>\n<\/ul>\n\n\n\n
        <\/div>\n\n\n\n

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

        As many rounds as possible<\/strong><\/p>\n\n\n\n

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

        1st AMRAP<\/h3>\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

          \n
        • 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
        • 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
        • Return to the starting position and continue at a controlled rhythmic pace.<\/li>\n<\/ul>\n\n\n\n
          \n