Conditioning

Home Workout – HIIT! 11.09.20

Photo by David Whittaker on Pexels.com

At-home High Intensity Circuit

Warm up – 3 Rounds

5 Squats
5 Push ups
5 Sit ups

Workout –

Complete as many rounds as possible :

10 Burpees
10 Shuttle Runs, 10 m
10 V-ups
10 Shuttle Runs, 10 m

How to AMRAP

AMRAP stands for As Many Rounds As Possible. Complete the given number of reps for each exercise for as many rounds as humanly possible in the given time. Once the timer starts you stop moving only when the timer stops.


Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Burpees > 4 Count Burpees
Shuttle Run > 30 Jumping Jacks
V-ups > Tuck ups

Select your Fitness level & Program
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 7 mins AMRAP
3 Burpees, 5 V-ups

Intermediate – 12 minis AMRAP
5 Burpees, 5 V-ups

Advance – 17 mins AMRAP

Reduce the number of reps on burpees and V-ups as above. The number of shuttle runs remains the same

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