WH&F cover model and personal trainer Grace Shelmerdine takes you through a high-energy, body-weighted circuit designed to burn maximum calories quicker than you can say pass me the sweat towel.
AMRAP stands for ‘As Many Rounds As Possible’, and the reason I love this type of circuit is because it’s so motivating! Instead of having to complete a certain number of exercise sets, AMRAPs are a race against the clock to complete as many rounds of the circuit as possible in the time allocated. This means short rest times, high reps and lots of hard work.
Sweaty, exhausted and feeling like you may spew – all in just 25 minutes? Why would you want to do this? The most common goal for my clients is to reduce body fat; to maintain muscle and ‘tone’ while stripping off the jiggle! AMRAPs are the perfect tool for completing such a goal.
AMRAP circuits are designed to burn a large amount of calories in a relatively short amount of time (think 20 to 30 minutes). The weighted (or body-weighted) exercises are predominately big compound movements which require a lot of energy to perform, combined with intense plyometric and cardio-based exercises – meaning you get great bang for your buck. While potential loss of muscle mass through copious cardio can be a concern, PowerFit AMRAPS are also great for improving muscle condition. You wouldn’t necessarily build significant muscle size due to the high rep range and energy expenditure, but you will maintain your muscle mass and improve muscle function.
Circuit style training is also great for improving fitness. If you are preparing for a sporting event such as an upcoming netball season or a long distance run, AMRAP circuits can be worked into your weekly routine to improve power, stamina and endurance.
Try this Full-Body PowerFit AMRAP.
Complete each exercise one after the other, with as little (or no) rest in between as possible. Complete the entire circuit as many times as possible within a 30min time cap. Be sure to record your score so you can try and beat it next time.
Curtsy lunges x 10 reps
(5 alternating lunges on each side)
Jump squat x 10 reps
Butterfly sit-up x 10 reps
Jump lunges x 10 reps
Shoulder tap x 10 reps (5 alternating taps on each side)
Begin by standing straight with your feet hip-width apart. Step your left foot behind the right leg as far as you can – legs should almost feel as though they are crossed. Lunge downwards, being careful not to lose your balance. Bring the left foot back to starting position, squat in the middle and then repeat on the right leg.
Jump squats – narrow stance
Standing with your feet hip-width apart, jump into the air as high as you can and land in a squat position. Repeat.
Lying on a mat, place your feet together and allow your knees to fall to the sides. Extend arms up above your head towards the ground, then sit up and reach through with your arms to touch your toes. Return to lying position and repeat.
Begin with feet in a stationary lunge position and jump up into the air, while switching feet and landing on the opposite side, again in lunge position.
Starting in a push-up position, lift one hand off of the mat and reach across your body to tap the opposite shoulder. Return your hand to the ground and repeat on your other side. Try to keep hips as flat and still as you can throughout the entire movement.