If you've gotten bored doing the same workouts over and over, we recommend switching up your routine ASAP. One way to do this is with quick high-intensity workouts. A great way to do this is with workouts that use the as many reps as possible (AMRAP) format.
The goal of AMRAP workouts is to complete as many reps as you can while maintaining good form in a specific period of time followed by a short rest. This is definitely the formula for burning fat [1] and building muscle [2]!
To put some spice back into your workout routine, Chontel Duncan [3], SWEAT app [4] trainer and creator of the Fierce program, shared a 25-minute HIIT workout that will leave you drenched in sweat. You're definitely going to feel this in your arms, core, and legs. If this sounds exactly like what you need, keep reading.
The 25-Minute HIIT Full-Body Workout
Equipment needed: a kettlebell, a set of medium-weight and light-weight dumbbells, and battle ropes. Once you've gathered your equipment warm your muscles up with this dynamic warmup [6] (or your favourite warmup). Feel free to change the work to rest ratio depending on your fitness level, Chontel said. For example, a beginner could do 30 seconds of work and 30 seconds of rest, whereas someone more advanced could do 45 seconds of work and 15 seconds of rest.
This workout is broken up into two circuits. Be sure to complete all of the exercises in circuit one before progressing to circuit two. Once you're finished with the workout cool down and stretch [7].
- Circuit 1, exercise 1 — squat to overhead press: 40 seconds followed by 20 seconds of rest
- Circuit 1, exercise 2 — rope slam: 40 seconds followed by 20 seconds of rest
- Circuit 1, exercise 3 — burpee: 40 seconds followed by 20 seconds of rest
- Circuit 1, exercise 4 — v-sit: 40 seconds followed by 20 seconds of rest
Take one minute of rest.
- Circuit 2, exercise 1 — Romanian deadlift: 40 seconds followed by 20 seconds of rest
- Circuit 2, exercise 2 — jab cross: 40 seconds followed by 20 seconds of rest
- Circuit 2, exercise 3 — kettlebell swing: 40 seconds followed by 20 seconds of rest
- Circuit 2, exercise 4 — squat thrust: 40 seconds followed by 20 seconds of rest
Circuit 1, Exercise 1: Squat to Overhead Press
For this exercise, Chontel recommends using two- to five-kilogram dumbbells.
- Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
- Bend your knees as if you were sitting in a chair, keeping weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing.
- Repeat for 40 seconds followed by 20 seconds of rest.
Circuit 1, Exercise 2: Rope Slam
- With a slight bend at your knees, grip the ropes, and make sure that there's no slack on the ropes.
- Simultaneously swing both ropes as hard as you can and slam them into the ground.
- Be sure to keep your back flat, chest up and open, and core engaged.
- Continue doing slams for 40 seconds, then take 20 seconds of rest.
Circuit 1, Exercise 3: Burpee
Use two- to five-pound dumbbells for this move or do it without weights.
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Repeat for 40 seconds, then take 20 seconds of rest.
Circuit 1, Exercise 4: V-Sit
- Lie on your back and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. Lift your head, so your shoulders are off the floor as well.
- When you're ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs.
- This completes one rep.
- Complete for 40 seconds, and then take 80 seconds of rest before starting the second circuit.
Circuit 2, Exercise 1: Romanian Deadlift
If you're more advanced, you can do this move with a barbell; Chontel recommends lifting 40 to 90 pounds. You can also use dumbbells.
- Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
- Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
- Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
- Complete for 40 seconds, then take 20 seconds of rest.
Circuit 2, Exercise 2: Jab Cross
Chontel recommends using a pair of two-kilogram weights for this exercise.
- Start standing with a dumbbell in each hand. Plant your feet in a split stance. If you're left-handed your right leg should be in front. If you're right-handed, your left leg should be in front.
- Raise your arms slightly and bend your elbows to hold the dumbbells at chin height with your palms facing in.
- On an exhale, throw a punch with your left arm first, if you're right-handed first, or your right arm if you're left-handed. Then bring the dumbbell back to your starting position. Repeat on the opposite side.
- Repeat for 40 seconds and then take 20 seconds of rest.
Circuit 2, Exercise 3: Kettlebell Swing
Chontel recommends using a five- to 10-kilogram (10 to 20 pound) kettlebell for this move.
- Hold a kettlebell with both hands by the flat, top handle. Let your arms rest so the kettlebell hangs down between your legs.
- Place your legs slightly wider than hip-width apart. Your toes should point slightly outward.
- To begin, keep your back flat and brace your core. Bend at your knees and push your glutes back.
- While keeping your arms straight, press your weight down into your feet and squeeze your quads and glutes as you push the kettlebell up.
- Extend your hips and legs to stand. This motion will drive the kettlebell up to just above shoulder height.
- Control the momentum while lowering the kettlebell as it returns to starting position. Then begin the next repetition.
- Complete for 40 seconds, then rest for 20 seconds.
Circuit 2, Exercise 4: Squat Thrust
- Begin standing with the feet hip-distance apart.
- Lower into a crouching squat with your hands on the floor.
- Keeping the abs engaged, jump your feet back so you're in plank position.
- Keeping the arms straight, jump your feet forward behind the hands.
- Stand up to complete one rep.
- Complete for 40 seconds, then take 20 seconds of rest.