If you’ve gotten bored doing the same workouts over and over, we recommend switching up your routine ASAP. One way to do this is with quick high-intensity workouts. A great way to do this is with workouts that use the as many reps as possible (AMRAP) format.
The goal of AMRAP workouts is to complete as many reps as you can while maintaining good form in a specific period of time followed by a short rest. This is definitely the formula for burning fat and building muscle!
To put some spice back into your workout routine, Chontel Duncan, SWEAT app trainer and creator of the Fierce program, shared a 25-minute HIIT workout that will leave you drenched in sweat. You’re definitely going to feel this in your arms, core, and legs. If this sounds exactly like what you need, keep reading.
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The 25-Minute HIIT Full-Body Workout
Equipment needed: a kettlebell, a set of medium-weight and light-weight dumbbells, and battle ropes. Once you’ve gathered your equipment warm your muscles up with this dynamic warmup (or your favorite warmup). Feel free to change the work to rest ratio depending on your fitness level, Chontel said. For example, a beginner could do 30 seconds of work and 30 seconds of rest, whereas someone more advanced could do 45 seconds of work and 15 seconds of rest.
This workout is broken up into two circuits. Be sure to complete all of the exercises in circuit one before progressing to circuit two. Once you’re finished with the workout cool down and stretch.
Circuit 1, exercise 1 – squat to overhead press: 40 seconds followed by 20 seconds of rest
Circuit 1, exercise 2 – rope slam: 40 seconds followed by 20 seconds of rest
Circuit 1, exercise 3 – burpee: 40 seconds followed by 20 seconds of rest
Circuit 1, exercise 4 – v-sit: 40 seconds followed by 20 seconds of rest
Take one minute of rest.
Circuit 2, exercise 1 – Romanian deadlift: 40 seconds followed by 20 seconds of rest
Circuit 2, exercise 2 – jab cross: 40 seconds followed by 20 seconds of rest
Circuit 2, exercise 3 – kettlebell swing: 40 seconds followed by 20 seconds of rest
Circuit 2, exercise 4 – squat thrust: 40 seconds followed by 20 seconds of rest
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