Posted on January 24, 2018 by Emily Forbes
Following on from Alex’s all-in-one workout I’ve given you a cheeky little 2-in-1 workout to try, so focuses on mainly HIIT and core. It’s a high intensity workout for AMRAP (as many rounds as possible-not intervals).
There are two 15 minute circuits. You can perform both as a 30 minute session leaving a 3 to 5 minute rest in between. Or they can be carried at as short 15 minute blasts, either when you are limited on time or as a finisher to another session. It is a gym based circuit, because if you’re anything like me you’re avoiding training outside until the weather improves.
AMRAP Circuit 1:
- 5 x chin ups/pull ups (variation-band assisted or if not then bent over rows)
- 5 x chest to floor burpees (variation-normal burpees)
- 5 x box jumps (height to suit you, variation – squat jumps)
- 100m row
- 10 x Russian twists
AMRAP Circuit 2:
- 10 x TRX rows
- 10 x TRX squat jumps
- 10 x push ups (variation-knees)
- 10 x dynamic lunges (variation-alternate lunges)
- 10 x TRX knee tucks
There’s a nice mix of strength, power and core in here. And it will definitely get your heart rate up if done quickly. Great for fat burning and targeting the whole body. Of course it can be as hard as you make it. You’ve got 15 minutes to do as many rounds a possible; so you could bimble through or go into beast mode. I did start to feel a bit sick on the second circuit. But I did enjoy it.
Its nice to mix up training sometimes. For me its usually a focus on weights and high intensity intervals. I didn’t record how many rounds I got in but you could use it as a fitness test for yourself. Write down how many rounds you get in each then try it again in a month after training regularly.