5 DAYS OF AMRAP WORKOUTS
What are AMRAP Workouts?
AMRAP, short for “As Many Rounds As Possible,” has become one of my favorite ways to stay active. This workout style is a staple in functional fitness because it is simple, effective, and adaptable.
During an AMRAP workout, you are given a set of exercises and a specific time frame. Then at your own pace, complete as many rounds of the sets of exercises as you can within that time frame.
What I love about AMRAP is that it is both motivating and flexible. You can push yourself to the limit or slow things down depending on how you’re feeling.
How AMRAP Workouts Can Transform Fitness for Those with Hypothyroidism
Hypothyroidism can make maintaining energy, fitness, and overall well-being challenging. Here are 5 benefits of AMRAP workouts for people with hypothyroidism:
Customizable Intensity: For those low-energy days, you don’t have to avoid working out, you can decide how hard to push yourself during an AMRAP workout.
Boosts Metabolism: AMRAP workouts are designed to build strength and improve endurance in a short amount of time while also boosting your metabolism and countering the symptoms of a slowed metabolism caused by hypothyroidism.
Stress Reduction: AMRAP workouts can help reduce stress by allowing you to control the pace of your workout and focusing on completing the workout and not focusing on other stressors.
Enhances Energy Levels: AMRAP workouts improve cardiovascular health and blood circulation, countering the symptoms of chronic fatigue caused by hypothyroidism.
Builds Strength and Reduces Muscle Weakness: Focusing on bodyweight, resistance bands, and free weight training during AMRAP workouts can help build and maintain muscle strength, countering the symptoms of muscle stiffness and weakness caused by hypothyroidism.
Listen to your body. Some days will feel harder than others, and that’s okay. AMRAP is about showing up, not perfection.
20-Minute AMRAP Workouts
1. Upper Body
bodyweight focused
- 10 push-ups
- 16 tricep dips
- 16 dolphin pushups
- 20 supermans
- 16 v-ups
2. Lower Body
bodyweight focused
- 16 (each leg) standing side leg lifts
- 20 (each leg) single leg bridges
- 10 (each leg) Bulgarian lunges
- 20 (each leg) single donkey kicks
- 16 sit ups
3. Full Body
body weight focused
- 20 jumping jacks
- 16 sumo squat
- 10 tricep pushups
- 20 alternating side lunges
- 40 mountain climbers
4. Upper Body
free weight focused
- 16 bent over rows
- 20 lying dumbell lat pullover
- 16 bicep curls
- 16 tricep skull crushers
- 16 leg lifts
5. Lower Body
free weight focused
- 16 deadlifts
- 16 suitcase squat
- 20 alternating back lunges
- 20 calf raises
- 60 second planks
Remember This
AMRAP workouts are designed to be customizable while still being able to challenge yourself and benefit from a great workout! Always remember the work is:
Short and Efficient: you can make the workout as time efficient as you want to fit your schedule.
Self-Paced: You can control how hard to push yourself during your workout.
Versatile: you can follow your fitness level by scaling movements, weights, or repetitions.
It is perfectly fine to modify your workout for the day to be based on your current energy levels and how your body feels that day. AMRAP workouts make it possible to still get movement in no matter what, making it an excellent choice for building a sustainable fitness routine!
Hi there, and welcome to my little corner of the internet! I’m Kaitlyn, and I am so excited to have you here. The Live Lueur blog is fueled by my personal journey toward healing my thyroid by living a healthier, more balanced life, and to inspire you one step at a time, through small, sustainable changes.
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