post AMRAP Workouts 101 (Definition, Importance & How to Perform)

AMRAP Workouts 101 (Definition, Importance & How to Perform)

Connor Sellers
Published by Connor Sellers | Senior Coach
Last updated: January 8, 2024
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Drawing on over a decade as a fitness coach, I've used AMRAP to guide clients through high-intensity training, pushing them to complete maximum repetitions within a set time frame.

Understanding AMRAP's impact on cardiovascular endurance and muscular strength, I conducted extensive research and consulted experts to ensure accurate information on execution.

This article compiles these insights to offer comprehensive guidance on AMRAP workouts.

Quick Summary

  • AMRAP stands for "as many rounds as possible" or "as many reps as possible," depending on how you incorporate it into your exercise routine.
  • AMRAP training is an excellent approach to pushing yourself while improving cardiovascular health and physical endurance.
  • According to ResearchGate, incorporating AMRAP may be best for individuals looking to build strength and handle heavier weights, enabling a more deliberate and controlled approach to each repetition.
  • In my training experience with AMRAP exercises, I urge clients to maximize repetitions in a set time and stress the importance of pairing this intensity with premium supplements.

What Is an AMRAP Workout?

man doing amrap workout

AMRAP is short for "as many rounds as possible" or "as many reps as possible," depending on your workout style.

In a round-based AMRAP, select 4 to 6 exercises, determine repetitions, and set a time limit (5 to 20 minutes). Your goal is to complete as many rounds as possible.

For a repetition-focused AMRAP, pick one exercise (e.g., push-ups), set a short time (30 seconds to 2 minutes), complete as many reps as possible, take a short break, and repeat or switch exercises.

As a fitness trainer, I've observed that round-style AMRAP workouts are popular in gyms and online sessions. According to research from PubMed, the key is to stay active, choose a challenging weight, and prioritize proper technique, no matter how you structure it [1].

"AMRAPs may be as challenging or as simple as you want them to be; the harder you work, the greater your outcomes. You may also repeat AMRAPs to see how much improvement you're making. Perhaps you feel more comfortable doing the same amount of reps and rounds. Or maybe you can do more rounds and reps."

- Alena Luciani, Certified Strength & Conditioning Specialist

How To Perform AMRAP Workout

Two muscular men doing the AMRAP workout

As. a fitness trainer, I consistently advise clients to monitor their progress using a combination of bodyweight exercises, dumbbells, and a kettlebell, all while being aware of the timer. Additionally, I recommend a thorough warm-up to mitigate the risk of injury.

Here's a detailed guideline:

1. Choose your exercise: Select one or a series of exercises based on your fitness level and objectives. You can opt for bodyweight or weighted exercises, combining them for a cardio and muscle workout.

2. Set a time limit: Beginners can start with a 5- or 10-minute session, while experienced individuals can go up to thirty minutes. Choose a motivating time and extend it as you progress.

3. Execute the workout: Start your timer, perform as many repetitions as possible, pause briefly, and repeat or move to the next exercise. Continue until the timer runs out.

Importance of AMRAP Training

Showing and flexing back muscles

An AMRAP workout is an excellent way to quickly push yourself and enhance your cardiovascular health and muscular endurance.

Here's a list outlining the importance of AMRAP.

1. Versatility in Workouts

AMRAP workouts involve bodyweight exercises such as push-ups, lunges, or mountain climbers; weightlifting exercises such as hip thrusters and deadlifts with a dumbbell or barbell for glutes; or cardio exercises such as box jumps and burpees.

2. Customization for Fitness Goals

AMRAP exercises are flexible, allowing personalization based on fitness objectives. Whether using heavy weights for strength or incorporating plyometrics for cardio, adapt the workout to your needs.

3. Muscle Growth and Endurance

Man with good muscle growth and endurance

AMRAP workouts target muscle groups with consecutive activities, promoting muscle growth and enhanced endurance through increased repetitions.

4. Cardiovascular Boost

The high-intensity nature of AMRAP training elevates your heart rate, contributing to improved cardiovascular health.

5. Progress Tracking with Benchmarks

Lifting dumbbell on one hand

Beyond a tailored workout experience, AMRAP exercises serve as benchmarks for tracking fitness progress. Document rounds, reps, and weights, comparing them after 8 to 12 weeks to observe changes.

6. Efficient Total-Body Training

AMRAP offers a time-efficient total-body workout in 15 to 20 minutes, alternating between lower and upper-body exercises for comprehensive engagement.

Difference Between AMRAP and HIIT

Performing AMRAP deadlift

If you're unfamiliar with AMRAPs, the workout may sound similar to high-intensity interval training (HIIT), another sort of brief, intense exercise that goes by its acronym.

The main difference is that HIIT has a built-in rest break.

According to the National Institute of Health, AMRAP stresses performing as many reps as possible with no resting and only resting when necessary [2].

How will you know when to take a break during an AMRAP exercise? If you can't finish the exercise with proper form, you should slow down or stop.


What Is the Difference Between Hiit and AMRAP?

The main difference between HIIT and AMRAP is that HIIT has a built-in rest break, whereas AMRAP stresses performing as many repetitions as possible with no resting and only resting when necessary.

How Long Should an AMRAP Workout Be?

An AMRAP workout should be between 5 to 20 minutes long. The objective is to perform as many rounds or repetitions as possible to maximize the amount of exercise done in a short amount of time.

What Does 15-Minute AMRAP Mean?

The 15-minute AMRAP means that throughout 15 minutes, you should execute as many motions as possible from the provided exercises in the sequence given.

AMRAP Workout Supplementation for Increased Energy

AMRAP effectively gives a measurable peek into your fitness. AMRAP may be used as an introduction to working out or as a new approach to increasing your fitness level.

Since AMRAP workouts are demanding and energy-depleting, I recommend incorporating our best pre-workout supplements for the energy and pump required between sets.

Upon testing, our clients confirmed having gotten over their muscle-building plateaus and seeing tremendous results in their fitness journey.


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