AMRAP Metabolic Workout for Fatloss Better Health and Anti Aging
My favorite things about AMRAP metabolic workouts are how quick and effective they are for calorie and fat burning, fat loss, strength, and endurance. Metabolic training and amrap are really just other forms of HIIT that research has found keeps you younger and healthier as you reach the age of metabolic decline which starts around 35 and continues to decline considerably each decade.
HIIT training has been found to lower blood pressure, reduce blood sugar, improve insulin resistance, improve oxygen and blood flow plus it “significantly enhances the cellular machinery responsible for making new proteins. That, in turn, contributes to protein synthesis which can reverse the adverse effects of ageing”. Who doesn’t want all that right. So let’s get busy with AMRAP with the video and tips below.
AMRAP Exercises and Workout Options
1. Set a timer for the length of workout you desire. This workout is challenging so if you’re a beginner 10-12 minutes will be sufficient. If you’re intermediate 14-16 minutes will be perfect and if you’re advanced 18-20 minutes will be sufficient!
2. Perform 6-8 reps of each exercise in a circuit without rest and continue repeating this for your set time. The 4th exercise is a recovery exercise so that you can lower your heart rate and recover a bit so no rest is necessary beyond this move and it’s important you continue moving the entire duration of your AMRAP session, otherwise you are not really doing AMRAP or metabolic or HIIT. In other words, resist the temptation to take any breaks.
Moves: TRX Inverted Row + Ball Thruster Twisting Lunge + Kettlebell Curtsey + Bent Over Hip Extensions
3. After your workout time is up YOU MUST COOL DOWN with something that lowers your cortisol levels. HIIT style workouts like AMRAP metabolic training are intense and while they are fantastic for fat burning they also raise cortisol levels. This is inevitable and why it’s so key to take them back down with some easy cardio for 5 minutes or a relaxing yoga flow or even some realigning foam roller or massage ball work. More on recovery gear in this blog post
HIIT & AMRAP Metabolic Training Tips
DO NOT SKIP YOUR WARM UP
AMRAP is one of those workouts where you absolutely can not afford to skip a good mobility warm up. Yes cardio warmup is good too but make sure you also do warm up moves that will help you pull, push, squat, lunge, bend and twist more efficiently. You know your body and what your weak spots are so maybe some band pull aparts and step ups are best for you or maybe you need to activate your core or glutes or open up those hips. Movement prep is a must for good AMRAP.
Push Past Your Comfort Zone Slightly
The only catch to metabolic workout is not going overboard so you want to make sure that you push slightly past your comfort zone and not way beyond it. When you push way too hard too fast, you raise your risk of injury and inflammation levels so don’t do what the memes say. Train smarter, don’t train insane!
Modify To Your Body
There is a reason there are thousands of exercise variations and hundreds of fitness gear options. So you can choose what is appropriate for your fitness level, your skill set, your experience, your training space and your budget. If you want to splurge on a TRX or a kettlebell or medicine ball that’s great. I have clients who live for the TRX and some love med ball workouts so they end up getting their own but it’s not necessary. As I suggest in the video you can modify it with other moves. Do what works for you!
Exercise Modification Examples:
TRX Inverted Row - Bent Over Dumbbell Floor Pull or Cable/Band Rows
Med Ball Squat Thrust Rotating Lunge - Plank Walk Outs to Reverse Lunges
Kettlebell Alternating Curtsey - Dumbbell Curtsey Lunge or No Alternating Sides
Bent Over Hip Extension - Hands & Knees Hip Extension or Bridges
Question about how often to do HIIT, what weights to use, gear to substitute, or why it’s so important to cool down and only do HIIT as a compliment to your other workouts? Ask me in comments or book a consultation with me online to create a more customized routine.
