The 28-Minute AMRAP Workout To Build Muscle And Burn Fat.

It’s exciting to start a leaning-out cycle because you probably have an image in your mind of what the result will look like: a tight, muscular physique, one the enables you to wear whatever you want without worrying about how it fits. How awesome will that be? Then reality seta in. You think about the endless hours of treadmill work that it will take to reach your goals. And your motivation begins to fade.

Is there a better way? Yes. Use weight training to not only build muscle but also burn off a layer or two of body fat. By pushing yourself to crank out more reps, your heart rate goes up, your body temperature rises, and you will burn more calories than you ever thought possible. This 28-minute workout has precisely that goal in mind. It’s based on a lifting concept called AMRAPs, short for “as many reps as possible” done within a specific period of time. One reason this work out is perfect for shedding body fat is that is work most of your body. You have likely read about full-body workouts and the benefits they offer. Work more muscle in less time, and get a more complete workout then a standard split. Full body workout can help you burn more calories before and after your workout. Here, you will start with the big muscle groups of the lower body and work your way up.

Performing The Workout:-
For each move, select a weight that you have normally do for 20-25 reps before failure. Perform each exercise for 5 minutes straight. Once you had ready, start the clock and begin repping. Remember, this is a timed workout, not a “for time” workout, so do not sacrifice from by letting speed take over. Once you reach failure, rest a few seconds until you feel you can go again, whether that’s in 5,10 or 20 seconds. The goal is to push yourself to do as many reps as you can before the five minutes is up. Once time runs out, rest for 2 minutes and move to the next exercise. Repeat this 5-minute protocol and 2-minute rest period for all four exercise. But the end, you will have performed a 28-minute, full body HIIT session. Do this workout once a twice a week in place of whatever you would normally do for cardio. In just a few short weeks, you will be totally shredded and ready to go.

Exercise Selection And Technique Tips:-
Hear’s why I chose each exercise, along with a few tips on how to perform them as effectively as possible.

Seated Row
This exercise targets your lats, rear delts, and biceps-basically every “pull” muscle in your upper body. Do not be afraid to pull heavy; if you need straps to help with grip, go for it. If you want to work on grip strength, leave the straps in the gym bag and push through without help-or rather, pull through.

Incline Press
The incline press attacks the pecs, front delts, and triceps. An incline machine offers more control than free weights, allowing you to lift heavier and for greater volume. If you do not have access to a smith machine and side an incline bench under the bar. If you do not have access to a smith, use dumbbells.

Leg Press

Machines help you maintain form and minimize injury risk, both of which will be important with a heavy, high volume workout like this. The leg press puts more emphasis on the quads, which are bigger, more powerful muscle in the legs. Place your feet at a height on the sled that helps you best isolate your quads.

Lying Leg Curl
Whenever you train quads, balance that effort with hamstring work. Maintain constant tension on your hamstring throughout the set.

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