Lately I've been really into AMRAP workouts. If you are not familiar with with what it means, here's a short explanation: AMRAP stands for As Many Rounds As Possible. You will choose your exercises, set the time you want to use (usually anything between to 5-30 minutes) and keep working HARD until the time is up.
What I really love about AMRAPs is that I know exactly how long the workout is going to take. I prefer to keep mine under 30 minutes, but sometimes just 10 minutes is enough. So, AMRAPs are perfect for the days when you are really pressed for time and can't afford spending a lot of time on working out.
To set the time for an AMRAP workout, you can simply the stopwatch on your phone, but I love to use my Gymboss Interval Timer. That way I can focus on my workout and don't need to worry about staring at the time. I also have the timer beeping on every minute, so I know when another minute has passed by and I'm getting closer to the end of the workout. Which, by the last minutes, is a great motivator!
Today I want to share three AMRAP workouts that I did last week. I used dumbbells and kettlebells for doing them.
25-Minutes Upper Body and Arm Workout
Two Dumbbells (I used 17.5 lbs each)
Resistance band, if you do assisted Chin Ups
10 Dumbbell rows with Push Ups
10 Up & Down Planks
10 (Clap) Push Ups
5 (assisted) Chin Ups
You can always modify the exercises. For example, I was able to do 4-5 Clap Push Ups and then continued doing the regular ones.
Full Body 25-Minute AMRAP
Two kettlebells or dumbbells (I used different sizes, 25lbs and 15lbs)
Kettlebell for the Swings (I used 25 lbs)
5+5 Overhead Kneeling to Standing (5 leading with right, 5 with left leg)
10 Double Kettlebell (or Dumbbell) Push Presses
10 Swing to Goblet Squat to Press
5+5 Curtsy Squats to Press
20 Alternating Arm Swings
Feel free to adjust the weights, but be sure that the workout ends up being challenging.
15-Minute AMRAP: Snatch + Jump Challenge
One kettlebell (I used 25lbs)
This is a ladder workout. You will do
1 Kettlebell Squat Jump, 1 Right Arm Snatch, 1 Kettlebell Squat Jump and 1 Left Arm Snatch. The next round, you will do 2 of each movement. The next round, 3. Keep working until you do 10 Squat Jumps, 10 Snatches, 10 Squat Jumps and 10 Snatches. Then, come the ladder down again (9-8-7….1).
Keep repeating until the time is up.
Hope you enjoy the workouts. If you check them out, let me know how you liked them.
The Secret of Short Workouts
Remember, working out doesn't need to take hours. From these three workouts you just saw, the first one was the hardest for me, and I was seriously dripping with sweat by the time I finished. It was only 25 minutes.
But you can only get the full benefits if you are ready to push yourself hard.
Choose the weights that are challenging for you. If you want to maximize the results, don't be afraid of using heavy weights. Never compromise your form though.
One of my favorite quotes is, Comfort zone is a nice place, but nothing ever grows there. If you want to get better, you need to put in some hard work.
Use your 10-30 minutes smartly and do one of those kick-butt workouts. Be honest with yourself and work hard.
Disclaimer: This post has some affliate links, but they are for products that I use and recommend.