Time is precious. We are all juggling so many things at once that finding time to go to the gym can be tough. And when we do find the time, we want to make sure we are getting the most out of our workout. That’s where AMRAP workouts come in. AMRAP stands for As Many Rounds As Possible, and this workout routine might just be the most effective way to burn fat and tone your body. In an AMRAP workout, you complete as many rounds of a set of exercises as you can in a given amount of time. Ready to learn more about AMRAP workouts and how they can help you achieve your fitness goals?
What Are AMRAP Workouts?
AMRAP workouts are a type of high-intensity interval training (HIIT). HIIT is a workout format that alternates between periods of high-intensity exercise and low-intensity recovery. HIIT has been shown to be more effective than traditional cardio in terms of burning calories and fat (4).
An AMRAP workout is a specific type of HIIT workout in which you complete as many rounds of a set of exercises as you can within a certain time frame. For example, you might have 10 minutes to complete as many rounds of the following circuit as possible:
- 10 push-ups
- 20 jumping jacks
- 30 squats
You would then work as quickly as possible to complete as many rounds of that circuit as you can in 10 minutes.
Which Exercises Should I Do In An AMRAP Workout?
The great thing about AMRAP workouts is that they can be customized to your fitness level and goals. You can use any exercises you want, but some exercises are better than others when it comes to burning fat and toning your body.
Here are a few exercises that are ideal for AMRAP workouts:
- Crossfit AMRAP Workouts – these are full-body workouts that usually last around 20 minutes. They typically involve a lot of cardio and some strength-training exercises.
- Bodyweight Exercises – these can be done anywhere, anytime, and don’t require any equipment. AMRAP workouts with no equipment are great for burning fat and toning your body.
- Weightlifting Exercises – these are perfect for building muscle and strength. If you’re looking to tone your body, choose exercises that work multiple muscle groups at once.
The Best AMRAP Workouts: Create Your Own Or Follow A Plan
Now that you know the basics of AMRAP workouts, it’s time to put them into action. You can either create your own AMRAP workout or follow a pre-made plan.
Creating Your Own AMRAP Workout
When creating your own AMRAP workout, there are a few things to keep in mind:
- The number of rounds you complete should be based on your fitness level. If you’re a beginner, start with 3-5 rounds. If you’re more advanced, aim for 5-10 rounds.
- The length of your workout should be based on your fitness as well,remember that there’s no rest in an AMRAP workout! If you’re a beginner, start with a shorter time frame (10-15 minutes) and work your way up. If you’re more advanced, try a longer time frame (20-30 minutes).
- Choose exercises based on your goals and available resources.If you’re trying to tone your body, choose exercises that work multiple muscle groups at once. If fat burn is your goal, choose exercises that get your heart rate up. And if you’re short on time or equipment, bodyweight exercises are the way to go.
Sample Beginner AMRAP Workout
- Jumping jacks: 30 seconds
- High knees: 30 seconds
- Butt kickers: 30 seconds
- Rest: 30 seconds
- Repeat the circuit for 10-15 minutes.
Sample Intermediate AMRAP Workout
- Push-ups: 10 reps
- Squats: 15 reps
- Lunges: 10 reps (each leg)
- Plank: 30 seconds
- Repeat the circuit for 20-30 minutes.
Sample Advanced AMRAP Workout
- Burpees: 10 reps
- Pull-ups: 5 reps
- Push-ups: 10 reps
- Squats: 15 reps
- Jumping jacks: 30 seconds
- Repeat the circuit for 20-30 minutes.
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Following A Pre-Made AMRAP Workout Plan
If you’re not sure where to start or you’re short on time, following a pre-made workout plan is a great option. There are tons of different AMRAP workouts available online. You can definitely find one that’s perfect for your goals and fitness level.
How Often Should I Do AMRAP Workouts?
You can do AMRAP workouts as often as you like, but most people do them 2-3 times per week. HIIT workouts are intense, and that means it’s important to give your body enough time to recover in between workouts (3).
If you’re just starting out, start with 1-2 AMRAP workouts per week and see how your body responds. You can then increase the frequency of your workouts as you get more comfortable with the format.
How Long Should AMRAP Workouts Last?
AMRAP workouts can last anywhere from 10 minutes to 30 minutes. The key is to find a duration that is challenging yet doable.
If you’re new to HIIT, start with shorter workouts and gradually increase the length of your workouts as you get more comfortable with the format.
You can also increase the difficulty of your workouts by adding more rounds, increasing the time frame, or using more challenging exercises.
The Benefits Of AMRAP Workouts
AMRAP workouts offer a number of benefits, including:
1. They’re Time Efficient
One of the best things about AMRAP workouts is that they’re incredibly time efficient. HIIT workouts in general are known for being shorter and more effective than traditional cardio (4), but AMRAP workouts take it one step further by packing a lot of work into a short amount of time.
If you’re short on time but still want to get a great workout in, an AMRAP workout is the perfect solution.
2. They’re Effective
AMRAP workouts are also extremely effective. HIIT has been shown to be more effective than traditional cardio in terms of burning calories and fat (4). In one study, participants who did a HIIT workout burned 25-30% more calories than those who did a traditional cardio workout.
3. They’re Versatile
AMRAP workouts are also very versatile. You can use them to work every muscle in your body or you can focus on specific muscle groups. You can also modify them to fit your fitness level. If you’re a beginner, you can start with a shorter time frame and fewer exercises. As you get more fit, you can increase the time and the number of exercises.
4. They’re Fun
AMRAP workouts can actually be quite fun. There’s something satisfying about trying to beat your previous score. Plus, the variety of exercises keeps things interesting.
5. They Work Your Whole Body
Another great thing about AMRAP workouts is that they work your whole body. In a traditional cardio workout, you might only work your legs. But in an AMRAP workout, you’ll be using your arms, legs, core, and back. This makes for a well-rounded workout that will help improve your overall fitness level (4).
6. They Improve Your Cardiovascular Health
AMRAP workouts are also great for your cardiovascular health. The high-intensity intervals help to improve your heart health and increase your VO2 max(the amount of oxygen your body can use during exercise) (7).
7. They Help You Build Muscle
In addition to being great for fat loss, AMRAP workouts can also help you build muscle. The high-intensity intervals help stimulate muscle growth (2). Plus, the multi-joint exercises (squats, push-ups, etc.) work multiple muscle groups at once, which is an effective way to build muscle.
8. They Boost Your Metabolism
AMRAP workouts can also help to boost your metabolism. The high-intensity intervals help to increase your resting metabolic rate (RMR) (5).This means that you’ll continue to burn calories even after your workout is over.
9. They Decrease Your Risk Of Injury
AMRAP workouts can also help decrease your risk of injury. The shorter, more intense intervals help reduce the impact on your joints. Plus, the variety of exercises helps reduce the risk of overuse injuries (1).
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How To Do AMRAP Workouts Safely And Avoid Injury
AMRAPs are best suited for people who are already in good shape and have a base level of fitness. If you’re new to exercise, or if you have any medical conditions, you should check with your doctor before starting an AMRAP workout routine.
Here are several tips to help you do AMRAP workouts safely and avoid injury:
1. Master Proper Exercise Technique
Exercise technique, also referred to as form, is extremely important when doing any type of workout, but it’s especially important when doing high-intensity workouts like AMRAPs. Proper exercise technique helps ensure that you’re using the right muscles and avoid injury (4).
When learning how to do any new exercise, start with a light weight or no weight at all. This will help you master the proper technique before adding any additional weight.
2. Use A Spotter
If you’re doing an AMRAP workout that includes weightlifting exercises, it’s always a good idea to have a spotter. A spotter is someone who can help you with the exercise if you get fatigued or if you need help with the weight.
3. Don’t Go Too Hard, Too Soon
One of the most common mistakes people make when starting an AMRAP workout routine is going too hard, too soon. It’s important to ease into your workouts and gradually increase the intensity.
If you try to do too much too soon, you’re more likely to get injured or burn out (4). Start with shorter workouts and fewer exercises, and gradually increase the intensity as you get more fit.
4. Choose The Right Weight
When doing these workouts with weights, it is important that you use a weight that is challenging, but not too heavy. If the weight is too light, you will not get the full benefit of the workout. If the weight is too heavy, you may not be able to complete all of the repetitions.
A good way to determine the right weight is to start with a weight that you can lift for 8-10 repetitions. If you can do more than 10 repetitions, the weight is too light. If you can only do less than 6 repetitions, the weight is too heavy.
5. Don’t Forget To Warm Up
Before starting your AMRAP workout, be sure to warm up. A good warm-up will help to increase your heart rate and prepare your muscles for the workout (6). A simple warm-up could include walking or light jogging for 5 minutes followed by some dynamic stretches.
6. Don’t Forget To Cool Down
After your AMRAP workout, be sure to cool down. A good cool-down will help to reduce muscle soreness and prevent injury (6). A simple cool-down could include walking or light jogging for 5 minutes followed by some static stretches.
7. Pay Attention To Rest And Nutrition
Lifestyle changes, such as getting enough sleep and eating a healthy diet, are just as important as your workout routine when it comes to achieving your fitness goals (3).
If you’re not getting enough sleep, your body will not have time to recover from your workouts. This can lead to fatigue, muscle soreness, and injury. Be sure to get 7-8 hours of sleep each night.
Eating a healthy diet is important for providing your body with the nutrients it needs to recover from your workouts and build muscle. Be sure to eat a balanced diet that includes plenty of lean protein, fruits, vegetables, and whole grains.
The Bottom Line
AMRAP workouts are a great way to burn fat and tone your body. However, it’s important to follow the tips above to do them safely and avoid injury. If you have any medical conditions or are new to exercise, be sure to check with your doctor before starting an AMRAP workout routine.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Analysis of Pacing Strategies in AMRAP, EMOM, and FOR TIME Training Models during “Cross” Modalities (2021, nih.gov)
- Can High-Intensity Interval Training Promote Skeletal Muscle Anabolism? (2021, nih.gov)
- Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells (2018, nih.gov)
- High-Intensity Intermittent Exercise and Fat Loss (2011, nih.gov)
- Impact of 4 weeks of interval training on resting metabolic rate, fitness, and health-related outcomes (2017, nih.gov)
- Warm Up, Cool Down (2014, heart.org)
- VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis (2013, nih.gov)