Get Your Heart Racing With This Silent but Sweaty, No-Equipment AMRAP Workout

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Let us introduce you to your new favorite acronym: AMRAP, aka “as many reps as possible.” AMRAP workouts are a subset of high-intensity interval training (HIIT), which is known for its fat-burning, cardiovascular, and endurance-building benefits – and its efficiency. You go as hard and as fast as you can during the “on” interval, rest during the “off” interval, and repeat – a structure that’s meant to push you to your limit and then past it.

You might be picturing tons of burpees, tuck jumps, squat jumps, maybe even a sprint or two, and all those moves are fair game in an AMRAP workout. But the AMRAP structure also lends itself well to lower-impact bodyweight moves; if you’re going as hard as you can, your heart will be racing even when you’re not jumping and sprinting. That’s what makes this 18-minute no-equipment AMRAP workout created by NASM-certified personal trainer and Memphis 901 FC performance coach Chris Collins so great: all the moves are low-impact and quiet.

“Following this format makes for a tough and effective workout that allows one to enhance strength and cardio endurance by just using bodyweight,” Collins told POPSUGAR. You can do this cardio-strength workout anywhere, including in small apartments with neighbors on all sides, and still improve your endurance, challenge your strength, and get your heart pumping. It’s a routine that will “get your heart rate up without disturbing the peace,” Collins said.

Enticed? Check out the full workout below, and keep reading for instructions on how to do each move.

Related: I Tried These Trainer Tips For a Longer Plank and Added Minutes to My Time After 1 Week

18-Minute No-Equipment AMRAP Workout

Equipment needed: A mat or a comfortable area on the floor to work out on.

Directions: Before the workout, warm up with five minutes of cardio (like jogging or jump rope) followed by dynamic stretches and foam rolling. This workout will be performed in two trisets, which are sets of three exercises performed with little to no rest. For each move, complete as many reps as you can for 30 seconds, then move on to the next exercise. Ideally, you’ll take no rest in between exercises, but it’s fine to take a short break or grab water if you need. Once you finish the triset, take a 90-second rest. Complete three rounds of the first triset followed by three rounds of the second, then cool down with more foam rolling and static stretching.

Triset 1: 3 Rounds Time
Superman 30 seconds
Sit-up 30 seconds
Knee tuck 30 seconds
Rest 90 seconds
Triset 2: 3 Rounds Time
Walking lunge 30 seconds
Push-up 30 seconds
Air squat 30 seconds
Rest 90 seconds

Related: Sweat and Sing Along to This 20-Minute Disney Workout That Combines HIIT and Dance

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