Most
workouts are quite regimented: you pick (or are given) a few specific exercises—say,
squats, push-ups, and lunges—and perform them for a defined number of
repetitions and sets. Those reps and sets are usually linked to your fitness
objectives (more reps with lighter weights can help improve endurance; fewer
reps with heavier weights can increase strength).
However,
some routines, such as AMRAP workouts, aren't as rigorously planned, making
them extremely versatile and accessible to both fitness professionals and
regular exercisers.
You've come
to the correct place if you're curious about AMRAP workouts—what they are, what
they can do for your health, and how to construct a safe and effective AMRAP.
We've gathered advice from two experts, as well as 2 AMRAP workouts you can do
at home. Everything you need to know is right ahead.
What is an AMRAP workout?
"As
many reps as possible" or "as many rounds as possible" is what
AMRAP stands for. AMRAP workouts are commonly linked with CrossFit (the
notoriously rigorous, high-intensity training program), but at their most basic
level, they entail choosing one activity (or series of exercises) and
performing as many repetitions or rounds of that pattern as possible in a given
amount of time. Typically, this entails getting as little rest as possible.
AMRAPs are
fairly open-ended and adjustable to different abilities beyond that basic
structure. AMRAPs can be done with just your bodyweight or with weights for a
more challenging workout. Cardio, weight training, mobility, or a combination
of the three are all options. You may also adjust the level of difficulty based
on the exercises you choose and the amount of time you spend doing them. For
example, a 20-minute AMRAP of burpees will be far more difficult than a
10-minute AMRAP of bodyweight squats.
Keep in
mind, says Yuri Feito, Ph.D., MPH, ACSM-CEP, education and professional
development strategist at the American College of Sports Medicine (ACSM),
"AMRAP doesn't have to be high-intensity." (It should be noted that
Feito is not an ACSM representative.) As a warm-up or cool-down to your main
sweat session, you may do an AMRAP of moderate stretches. The look and feel of
your AMRAP workout will be determined by your fitness level and goals.
What are the benefits of an AMRAP workout?
As
previously stated, the intensity and duration of AMRAP workouts vary greatly,
therefore their benefits do as well.
Interval
training, which includes high-intensity AMRAPs in which you raise your heart
rate and perform at or near max effort with little rest, qualifies as
high-intensity AMRAPs. Increased muscle mass, greater aerobic capacity, and
neuromuscular improvements are just a few of the advantages, according to
Feito.
These
AMRAPs at a high intensity is also quite efficient. They allow you to
"get the most out of your workout in the shortest amount of time
possible," according to Erin Derrick, an ACE-certified personal trainer
and the founder of IAM Fit in Charlotte, North Carolina.
Another
advantage of AMRAPs, according to Feito, is that the format allows you to work
at your own pace and intensity. This might give you a sense of control and
independence, which can help you stick to your fitness regimen in the short and
long term.
AMRAPs are
just one type of interval training, after all. While interval training has
significant benefits in general, Feito points out that there is no proof that
AMRAPs are the optimum sort of interval training. So it's cool if AMRAPs aren't
your thing. Several other workout regimens offer similar
benefits, such as Tabata and EMOM.
When it
comes to working out, keep in mind that the "best" workout routine
for you is the one you're most likely to enjoy and stick to.
RELATED:
Who benefits most from AMRAP workouts?
AMRAPs are
a good alternative for practically any sort of exerciser, as long as you don't
have any injuries or health issues that prevent you from working out.
High-intensity AMRAPs are a terrific option for busy exercisers who are short
on time and want to get the most out of their workout.
How to build a safe, effective AMRAP workout
AMRAP
routines that are appropriate for your fitness level and goals are the best.
Here are some expert recommendations for creating a safe and effective AMRAP
routine.
1. Pick easy movements you can do well
This is not
the time to try out that difficult new exercise you saw on TikTok during an
AMRAP. Instead, Feito suggests that you "start with moves that you are
comfortable with" and that "don't demand a lot of expertise."
Derrick recommends adhering to exercises that replicate everyday actions like
squats, deadlifts, and push-ups for an AMRAP that is both effective and
functional.
2. Focus on form
In AMRAPs,
speed is generally emphasized, but Feito believes that proper technique should
come first. Take a break, move to a new activity that you can do well, or call
it a day if you can't maintain safe and perfect technique. Continuing with
improper form just increases your risk of injury.
3. Find a sustainable pace
It's
tempting to go all-in when you first start an AMRAP, but such a strategy will
almost certainly lead to burnout. Instead, pick a tempo that you can keep for
the entire time so you don't have to stop. "You want to be able to
withstand whatever the time is," Derrick explains.
4. Keep it to 30 minutes or less
Derrick,
whose AMRAP "sweet spot" is 15 to 20 minutes, recommends limiting
your AMRAP to 30 minutes or fewer. If that's too much for you, try putting
together a few three- to five-minute AMRAPs.
2 trainer-approved AMRAP workouts to try
Here are
three AMRAP routines you can do at home with just your body weight, the first
two from Derrick and the third from Feito. Make sure you warm up for the cardio
and strength AMRAPs with a three to five-minute warm-up (think dynamic
stretches or running in place) so you don't start with cold muscles.
16-minute cardio AMRAP
In 16
minutes, complete as many rounds of this circuit as possible. Rest for up to 1 minute between rounds if necessary. To suit your fitness level, adjust the number of reps and the total time of the program as needed.
·
Standing tall with your feet hip-distance
apart, do 50 high knees. Drive your right knee up to your chest as quickly as
possible, pausing when your right thigh is parallel to the floor. Lower your
right knee, then instantly switch to your left knee. That counts as one rep.
Alternate the sides of the design.
·
40 plank jacks: Start in a high plank position
with your wrists exactly under shoulders, feet hip-width apart, and braced
core, glutes, and quads. From your head to your ankles, your body should form
one continuous, straight line. Hop your feet together fast, then jump them back
to hip-width apart. That counts as one rep. Keep the remainder of your body as
still as possible while jumping.
·
30 skaters: Stand tall with your arms at your
sides and your feet hip-distance apart. As your left leg swings back and over
to the right, bend your torso forward slightly and press through your left foot
to hop your right foot several inches to the right. The left-arm swings across
your torso, while the right arm swings squarely behind you. Place your left
toes on the ground and take a breath. Then, as your right leg swings back and
over to the left, press off your right foot to hop your left foot to the left.
Swing your right arm forward and across your body, while swinging your left arm
directly behind you. Place your right toes on the ground and take a breath.
That counts as one rep. Alternate the sides of the design.
·
20 burpees: Stand tall with your feet
hip-distance apart and do 20 burpees. Bend at the waist and place your hands on
the ground, then leap back into a high plank position with shoulders over
wrists, feet hip-distance apart, and braced core, quadriceps, and glutes. Bend
your elbows to complete a push-up from here. Jump your feet in towards your
hands at the top of the push-up, then jump up, elevating your hands overhead.
That counts as one rep.
·
Stand tall with your feet hip-distance apart
for 30 squat leaps. Lower into a squat by bending your knees and pushing your
hips back, bringing your hands together in front of your chest as you do so.
When your knees are at a 90-degree angle, take a break. Then, for more
momentum, jump as high as you can while throwing your arms behind you. Land
softly on your feet, knees bent, and quickly squat again. That counts as one
rep.
·
Lie on your back with your knees bent, feet
hip-width apart on the floor, and hands cupped behind your head to perform 40
sit-ups. This is where you'll begin. As you lift your torso off the floor,
brace your core and push your feet into the floor. Keep your feet grounded and
your core braced as you lift up (don't arch or curve your back). When your
torso is perpendicular to the ground, come back to the starting position by
reversing the movement. That counts as one rep.
·
50 jumping jacks: Stand tall with your feet together
and do 50 jumping jacks. Raise your arms out to the sides and then overhead as
you jump your feet wide. Jump your feet back together without halting as you
lower your arms to your sides. That counts as one rep.
5-minute mobility AMRAP
Do as many
rounds of this circuit as possible in 5 minutes.
·
Stand erect with your feet hip-distance apart
and your hands at your sides for 5 squats. Lower into a squat by bending your
knees and pushing your hips back while clasping your hands in front of your
chest. When your knees make 90-degree angles, stop lowering. Return to standing
by pausing and pressing through your heels. Lower your hands to your sides as
you stand. That counts as one rep.
·
Standing tall with your feet hip-distance
apart, do 5 up-downs. Bend at the waist and place your hands on the ground,
then leap back into a high plank position with shoulders over wrists, feet
hip-distance apart, and braced core, quadriceps, and glutes. Jump your feet
back in front of your hands and then stand up. That counts as one rep.
·
Start in a high plank with hands squarely
beneath shoulders for 6 pigeon stretches (3 on each side). Then, pull your
right knee up to your right wrist. Lay your shin parallel to your chest on the
floor. Extend your left leg. Hold for a few moments. To deepen the stretch,
lean forward at the waist. That counts as one rep. Rep on the other side for 2
reps.