Cardio & Abs AMRAP Workout // No Equipment

I am honestly not sure what possessed me to do this workout. It did not look like fun. But I have pleasantly surprised by some of Heather Robertson‘s other workouts that combine cardio & core so I said what the heck. And once you get past the first circuit it really isn’t so bad but the first circuit felt grueling to me.

Cardio & Abs AMRAP Workout // No Equipment is made up of 2 core circuits and 2 cardio circuits that are alternated. AMRAP stands for As Many Rounds As Possible. This workout consists of 4 five minute circuits. Each circuit contains 4 exercises. Each exercise is done for 8 reps. You (and Heather, of course) will repeat one circuit (or Round) as many times as possible within the 5 minutes allotted for it. Before the circuit or round begins, the 4 exercises in the circuit are listed onscreen while Heather previews them. When the circuit/round starts, there is a timer in the upper right hand corner of the screen, counting down the 5 minutes. You follow along with Heather as she does the exercises, keeping pace with her if you are able. Otherwise you will have to work at your own pace. Luckily, the list of exercises remains on screen the entire 5 minutes, so you don’t have to worry about losing track of the exercises if you cannot keep up with Heather’s pace.

As mentioned above, I found the first circuit nightmarish. I am not a fan of long mat based core workouts. 5 minutes actually isn’t a long time for core work but when you are working the same muscle group non-stop for 5 minutes–It feels like an eternity. I generally have no problem with DOMS but there are 2 muscle groups in which I hate to get DOMS–my calves and my core. I fear that first 5 minute circuit will give me some very unpleasant DOMS in my abs. I did not even try to keep pace with Heather through the first circuit. I did try to keep up with Heather through the other 3 circuits. I was not successful keeping up with her in Circuit 2, but I was in Circuits 3 & 4. The last 3 circuits were a lot more fun. I did enjoy them.

I found this to be an intense workout. Due to the two core circuits it is not a huge calorie burner but I still burned 180 calories in 31 minutes. Not bad when 18 minutes of that is warm up, stretch and core work.

Cardio & Abs AMRAP Workout // No Equipment is 31:08 minutes; 40 second intro, 4 minute warm up and 4 minute stretch. Equipment: fitness mat. This is not a low impact workout–there is lots of jumping in the cardio circuits.

Circuit 1:

  1. Toe touches, 8 reps (lay on back, legs extended to ceiling, crunch upper body while reaching hands to feet)
  2. Reverse crunch, 8 reps (lay on back, hands on mat beside hips, raise hips, pushing feet overhead then lower legs, bending knees and tapping toes to mat)
  3. Full body crunch, 8 reps (still on back, reach arms overhead while extending legs straight and elevated a few inches off mat, bring knees into chest while crunching upper body and reaching hands to heels)
  4. Bicycle, 8 reps
  5. Repeat #1-4 as many times as possible within 5 minutes

30 second rest

Circuit 2:

  1. Jump squats, 8 reps
  2. Straight up jacks, 8 reps (jumping jack legs, hands are stacked and arms are straight, raise arms overhead when legs are wide and lower arms in front of you when legs are together)
  3. Scissor squats, 8 reps (4 scissor runs then jump out into squat)
  4. Mountain climbers, 8 reps
  5. Repeat #1-4 as many times as possible within 5 minutes

30 second rest

Circuit 3:

  1. Side bridge, 8 reps (side elbow plank, top arm is extended to ceiling, raise and lower hips)
  2. Superwoman, 8 reps (superman)
  3. Repeat #1 on other side of body
  4. Suitcase crunch, 8 reps (full crunch, hands are stacked at forehead with palms facing away from you, bring hands to knees at top of crunch)
  5. Repeat #1-4 as many times as possible within 5 minutes

30 second rest

Circuit 4:

  1. Speed skater, 8 reps (lateral skaters)
  2. Pop squats, 8 reps (squat jack, reaching one hand to floor when in squat)
  3. Cross punch, 8 reps (alternating arms)
  4. Burpee jacks, 8 reps (one jumping jack when standing then place hands on floor and jump legs out into a wide leg plank, jump feet back into hands)
  5. Repeat #1-4 as many times as possible within 5 minutes

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

2 thoughts on “Cardio & Abs AMRAP Workout // No Equipment

  1. I remember this one being as tough as you describe it, especially the abs. 5 minutes is a long time to work them continuously, especially with the exercises she chose.

    Liked by 1 person

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