Test Yourself With A 20 Minute Amrap To Obliterate Fat
Post at 12:08 - 10/04/2018

Torching fat needn't take up an hour of your time in the gym. Employ our full-body AMRAP – which stands for 'as many rounds as possible – in your next morning or lunchtime session.

This particular workout from Nike trainer, Courtney Fearon, has the perfect mix of compound barbell exercises to supercharge your strength and explosive conditioning moves to blitz fat.  

 

 

"The aim of the workout is to get through as many rounds as you can – it's all about intensity," says Fearon. "Feel free to take small breaks in between each exercise if you need to, but make sure it isn't long." 

The AMRAP is also a good way to test your technique when you're under fatigue. Making sure your form doesn't slip when your heart rate is through the roof is the sign of a true athlete.

Pace yourself now, 20 minutes start when you lift the barbell. Good luck. 

Barbell deadlift

Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.

 

 

Power thruster

Put one end of a barbell in a heavy weight to support it and hold the opposite end with both hands. Position your legs underneath your shoulders and hands in front of your chest. Sink into a squat, lowering the barbell with you, then drive yourself and the barbell back up and extend your arms. 

 

Pull-ups

Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.

 

Hanging leg raises

Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and pull your pelvis back slightly. Tense your core and raise your legs until your thighs are perpendicular to your torso. Hold then lower slowly back to the starting position.

 

 

 

Medicine ball slams

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don't fall forward. Catch the ball on its way back up and repeat.

 

How to Get the V-shape, Fast

To sculpt your body into the coveted V-shape, the first step is to create the illusion that your waist is smaller. How? By making your upper body ...

The 15 Best Exercises For Beginners To Try At Home

Exercising at home is, hopefully, something you've been thinking about while sat on the sofa, pawing at your doughy middle.

The 14 Best Exercises For Weight Loss

Want to lose weight? Here's 14 moves you need to know

How to Build a Bigger Chest in 28 Days

Aimless repping no longer cuts it. If you want a bigger chest you need to get scientific with your gym time. Alternate between our two lab-tested ...

Work your whole body with this three-move, home workout

For this workout, all you need is your own bodyweight, so it can be done anywhere: at home, in the office or in the park. In ...

The 290-Rep Workout That Smashes Through Calories

Get in the zone for the ultimate fat-burning challenge that tests your muscles and mind

10 Minute Calorie Wipe Out Plan

Short but sweet, this workout will leave your muscles and metabolism truly scorched

The 400 Rep Bigger Chest Workout

This chest workout will give you a pump like no other
View more View more
Scroll