Sculpted Thighs AMRAP Workout

Guys, I am OBSESSED! I have found a style of training that gets you in and out of the gym in 30-minutes but gives you the results of working out for 1+ hours. Okay, so maybe I didn’t come up with it from scratch. It’s a type of training that has been around for a while. But I finally made it the bulk of my workouts and it works! It’s a combination of HIIT and strength training and it’s called AMRAP or “As Many Reps As Possible.”

AMRAP is exactly as it sounds. You try to get in as many reps of a set of exercises in a designated amount of time. This is the perfect equation for a short workout that leaves you drenched. And you know I’m not kidding if you follow me on Snapchat (@lifeinspandex) or Instagram and have seen my post-workout selfies. I’m a sweaty mess.

I love using AMRAP on one of my two lower body days. I’ve noticed a change in both the shape and size of my legs switching from traditional strength training to AMRAP. I see more definition and I feel strong as hell. Needless to say, I’m in love.

This workout is designed to burn fat, boost your metabolism, and sculpt your thighs. An added bonus – you’ll burn 3-5 times as many calories for up to 3 hours after you’re done working and and lift and shape your cute booty! There’s no equipment needed in this home workout. Complete the allotted amount of reps for each exercise back-to-back. Repeating the whole circuit as many times as possible in 5 to 7 minutes. If you need to take breaks, that’s ok! Keep the timer going. Each week try to shorten your rests. Time to turn on some Beyonce. You got this!

Sculpted Thighs AMRAP Workout

What’s your favorite training style? Tell me in the comment box below!

Health and happiness,


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Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. […] get in an awesome workout right from the comfort of your home in 30-minutes? Oh yes, last week’s AMRAP Lower Body Workout was such a success I’m bringing you another variation of this training style! This time, we are […]

  2. Burn baby burn! Looks like a really effective workout that can be easily incorporated into ones day. Thanks for sharing!

    1. You betcha Bree!!! Get it!

  3. I like to alternate this kind of workout with aerobic activity. It’s killer though to do squats and lunges.

    1. Me too!! This workout will also act as aerobic too πŸ™‚

  4. I could maybe do some of these at my middle age. Probably not as many as you of course. Might need checkbwith doctor first

    1. Just do what you can candy πŸ™‚ and make the modifications as needed.

  5. Thank you for this post. I love how detailed this work out is with text and photo. Time to make it burn baby!

    1. Aw thank you so much! I’m so happy you like it. yes! Get it girl πŸ™‚

  6. Excellent. It’s great to workout at home and do as many reps as you’re personally able to.

    1. Absolutely!! It can really be done anywhere, Barbara πŸ™‚

  7. I’m glad I found this! I’m a mom so it’s been so HARD to find a workout that will work with my schedule!

    Do you think you can come up with workout combinations or something for moms like me?

    1. This makes my day Raya! Absolutely πŸ™‚ and most all the workouts on are under 30 min

  8. Nice! I love workouts you can do from home, especially ones that don’t require a lot of space as my apartment is small. Thabk you for sharing, the info graphic is great!

    1. You’re so welcome Sydnie!! πŸ™‚

  9. I’m still on gym restriction because of some out-patient surgery, but I’ve been doing some basic exercises at home in my living room (push ups, squats, full body sit ups, etc.). AMRAP is exactly what my hair stylist has been recommending. Instead of just doing 25 push ups, I should set a timer and try to do as many as possible in 1 minute. Something else to add to my fitness ideas list.

    1. That’s awesome you’re still doing what you can! Try it, you’re gonna love it πŸ˜€

  10. That style sounds so good! Super effective and quick! I definitely need to try it for my next workout!

    La Belle Sirene

    1. Let me know if you like it afterwards!

  11. We do the superwoman in my piloxing class. I have been out of the gym. I was in a car accident on Saturday leaving a wedding and my should is all screwed up πŸ™ my physical therapist said I could start back as long as I take it easy and avoid arm weight.

    1. Oh my gosh I’m so glad you’re ok though!! Take care of yourself and listen to your body. Sending you light and love xo

  12. This so makes me want to work out again. I need to.

    1. Love that response Valerie!! So happy I could motivate you. Now time to make some moves πŸ˜‰ xo

  13. I am definitely pinning this to use tomorrow afternoon-it looks like an awesome workout!

    xoxo, SS

    Southern And Style

    1. Yay!!! Let me know how many sets you get in and if you like it πŸ™‚

  14. At my age this wouldn’t be the workout for me. Oh when I was young.

    1. I should do a workout for older readers!

  15. I love AMRAP workouts. They’re the real thing! πŸ™‚

    1. Love a girl after my own heart πŸ™‚

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