Crank Up the Intensity With This Trainer’s 12-Minute Strengthening HIIT Workout

Short on time? You definitely need some HIIT in your life. We like HIIT workouts because they don’t take long to do, they’re intense, and they always leave us sweaty and exhausted. There are a variety of ways to do HIIT workouts with one of our favorite being the AMRAP, “as many reps as possible,” format.

According to Chontel Duncan, SWEAT app trainer and creator of the FIERCE program, “The goal of doing an effective AMRAP workout is to focus on intensity, working as hard as you can in short bursts with only a small break in between.”

Chontel likes to incorporate AMRAP into her training programs because “it’s important for me to keep my body guessing and to keep my training interesting.” HIIT is also great for building muscle and burning fat. If you want a taste of what it’s like to train with Chontel, check out her quick and intense workout ahead.


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The AMRAP Kettlebell Workout

Equipment needed: a six- to 12-kilogram kettlebell (or a 12.5- to 25-pound dumbbell)

Before jumping into the workout, make sure you spend a few minutes warming up your body. Here’s a dynamic warmup that we really like. Once you’re warm, grab a kettlebell (or dumbbell) and get ready to work.

This is an AMRAP workout, which means your goal is to complete as many reps of each exercise as you can within 40 seconds followed by 20 seconds of rest. Complete a total of three rounds. If you want an extra challenge, Chontel said to do the circuit twice or increase your work-to-rest ratio to 45 seconds of work and 15 seconds of rest. Are you ready to get sweaty?!

Goblet squat: 40 seconds followed by 20 seconds of rest
Kettlebell swing: 40 seconds followed by 20 seconds of rest
Single-arm row: 40 seconds (20 seconds on the left and right side) followed by 20 seconds of rest
Burpee: 40 seconds followed by 20 seconds of rest


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