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AMRAP Workout for Endurance and Strength
This AMRAP workout for endurance and strength is designed to push your physical limits and enhance your overall fitness. AMRAP, which stands for “As Many Rounds As Possible,” challenges you to perform as many rounds of a series of exercises within a set time frame. This style of training not only builds muscular endurance but also elevates your heart rate for cardiovascular benefits.
Warm-Up (5-10 minutes)
- Jumping Jacks – 1 minute
- Dynamic Stretches (Leg Swings / Arm Circles) – 2 minutes
- High Knees – 1 minute
- Bodyweight Squats – 1 minute
AMRAP Workout (20 minutes)
Complete as many rounds as possible of the following exercises in 20 minutes:
- Push-Ups – 10 reps
- Bodyweight Squats – 15 reps
- Dumbbell Rows (each arm) – 10 reps
- Burpees – 10 reps
- Plank (hold) – 30 seconds
Ensure proper form with each exercise during the AMRAP workout for endurance and strength to prevent injury.
Cool Down (5-10 minutes)
- Walking Cool Down – 2 minutes
- Static Stretches (Hamstring Stretch / Chest Opener) – 3-5 minutes
- Deep Breathing – 1 minute
Benefits of an AMRAP Workout for Endurance and Strength
The AMRAP workout for endurance and strength promotes fat loss and muscle growth by combining resistance training with cardiovascular exercises. It increases endurance, making daily activities easier and healthier. This intense circuit is also efficient for strengthening major muscle groups and improving dynamic balance.
