5 workout variations that add the Spice

If you are getting severely over, standard running or standard 3×8 reps and sets schemes then give these 5 workout variations a go to make your workouts extra spicy, add them all together or chuck them in on various sections of your workout. I have created a workout that combines all of the variations in one workout, little disclaimer it is not easy work and can be done with no equipment……challenge accepted?!?!



AMRAP is simple: It stands for As Many Rounds (or Reps) as Possible. In circuit training, an AMRAP workout means you need to try to complete the circuit as many times as possible in the time you’re given.



A series of movements completed in a sequence. For example: 20 sit ups, 20 air squats, 20 burpees, 20 box jumps, 20 KB Swings. Now the reps can be any variation and don’t have to be equal for each movement, But you list a bunch of exercises to complete for lets say a minimum amount time of 20mins and you “CHIP” away at the workout!



Every Minute on the Minute. This is a workout where you do a specific exercise every time a new minute starts. If you finish before the next minute begins, you can rest until the next minute starts.


For time

You complete a certain amount of work, no matter how long it takes, (however you can you utilise a time cap to make things spicy). This differs from AMRAP where you keep working for a certain amount of time, then you are done.


Tabata Interval

A Tabata Interval is a workout of 8 intervals that alternates 20 seconds of max rep work with 10 seconds of rest. The entire time adds up to 4 minutes. Count your total reps and beat your score each time.

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