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The 2 Best Fat-Torching AMRAP Workouts

Get your HIIT in with these 12-minute, muscle-sculpting routines.

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The 2 Best Fat-Torching AMRAP Workouts
Todor Tsvetkov / Getty
The 2 Best Fat-Torching AMRAP Workouts
Todor Tsvetkov / Getty

Every fitness junkie knows that high-intensity interval training  is a great way to burn a ton of calories and shake up your workout routine without spending hours at the gym. But we asked trainer, Socanomics creator, and fitness model Selena Watkins to explain exactly how different types of HIIT work, and give us a few of her favorite routines.

Here’s her take on AMRAP (as many rounds as possible), along with two 12-minute routines to get you sweating.

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The aim of AMRAP

Beat the number of rounds in your last session. Self-defined goals like this help build confidence because you set the pace and can watch your numbers improve from one session to the next.

“AMRAP is my favorite because it’s so challenging. I also love that you know exactly how many reps you have to do so you don’t have to keep looking at the clock,” says Watkins. Even if you’re working at a slower pace, your body stays under constant stress while switching between exercises, she adds.

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Routine

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12-Minute AMRAP Workout 1

Perform as many rounds of the circuit as possible in 12 minutes.

Exercise
Equipment
Sets
Reps
Rest
Equipment
No Equipment
Sets
--
Reps
10
Rest
--
*Alternating sides
Exercise 4 of 8

Side-Plank with Hip Dip

Equipment
Sets
--
Reps
10
Rest
--
*right side
Exercise 5 of 8

Jumping Jacks

Equipment
No Equipment
Sets
--
Reps
10
Rest
--
Exercise 6 of 8

Side-Plank with Hip Dip

Equipment
Sets
--
Reps
10
Rest
--
*left side
Exercise 8 of 8

General Situp

Equipment
No Equipment
Sets
--
Reps
20
Rest
--

12-Minute AMRAP Workout 2

Perform as many rounds of the circuit as possible in 12 minutes.

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 8

Sumo Squat

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
*Bodyweight
Exercise 11 of 8

Up-Down Plank

Equipment
Sets
--
Reps
5
Rest
--
*Starting with right
Exercise 12 of 8

Up-Down Plank

Equipment
Sets
--
Reps
5
Rest
--
*Starting with left
Exercise 13 of 8

Alternating Jump Lunge

Equipment
No Equipment
Sets
--
Reps
10
Rest
--
Exercise 14 of 8

Bench Dip

Equipment
Bench
Sets
--
Reps
10
Rest
--
Exercise 15 of 8

Tuck Jump

Equipment
Sets
--
Reps
10
Rest
--
Exercise 16 of 8

Wide-Hands Pushup

Equipment
No Equipment
Sets
--
Reps
10
Rest
--
*Alternate pushups and knee-ins
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