Double Cardio AMRAP (At Home, No Equipment)

One of my favourite ways to get the heart rate up and challenge yourself is through circuit training. There are many different types of circuits, and I find AMRAPs (As Many Rounds As Possible) to be one of the simplest and most effective forms.

AMRAPs work so well because you can get a workout in with whatever amount of time you have. Obviously the longer the better, but when you’re in a rush, these are a great idea!

Set a timer, and try to repeat the exercises as many rounds as possible in that amount of time. To judge your progress, write down the time and the rounds you completed and the next time you do it, try to beat it!

Today we have a Double Cardio AMRAP, so double the challenge! 💪

Check out the two videos and the exercises that go with it. Decide how long you have in total to work out and set your timer. Ideally you should be aiming for 7-10 minutes for each one with a maximum 1 minute break in between. If you don’t have that long, do it for however long you do have. Anything is better than nothing!

Keep in mind that in an AMRAP you’re allowed to take breaks whenever you need (emphasis on “need”). This allows you to be able to go for longer, otherwise you’ll burnout faster. Don’t feel discouraged if you don’t have enough stamina for 7-10 minutes - yet! Practice makes better (and hopefully eventually perfect haha)!

AMRAP #1

10x Squat Jumps*

30x X-Body Mt Climbers (15L/15R)**

10x Burpees**

30x Skips

*If you can’t jump, do Squat to Tip Toes or regular Squats.

**If it’s too difficult to be on the ground, elevate yourself by putting your hands on a step/chair.

AMRAP #2

10x Tuck Jumps*

30x High Knees w/ Oblique Rotation (15L/15R)**

10x Jump Alt Lunges (5L/5R)**

30x Jumping Jacks/ Heel Jacks

*If you can’t do the jump, do the same movement to your tip toes.

**If you can’t do the jump, slow down the movement eliminating it.