An AMRAP is a rep-based workout that involves completing a pre-planned series of exercises within a designated amount of time. The acronym A.M.R.A.P. literally stands for “As Many Rounds As Possible.” It can be used as a workout in it’s own right, or added to the beginning or end of your standard workout for an added challenge.
How to Create An A.M.R.A.P Workout
There are 3 simple steps involved in creating an AMRAP workout.
- Choose the exercises. I recommend sticking to four or less, for the sake of simplicity. You can use all strength moves, all cardio moves, or some combination. I’m a fan of core and cardio AMRAPs.
- Choose a number of reps. This should be based on the difficulty of each exercise. For example, punches or mountain climbers are quick and easier to complete than pushups or burpees, which may be a bit more challenging.
- Choose the length of your A.M.R.A.P. I’ve found that 4-5 minutes is enough to for clients to feel the burn and push their edge a tiny bit.
Try This Sample A.M.R.A.P
Here’s a quick and simple AMRAP warm-up you can complete before your next workout. Set a timer for 4 minutes. Once you hit START, complete the following exercises with the number of reps mentioned.
- 20 Jumping Jacks
- 20 High Plank Shoulder Taps
- 20 Alternating Side Lunges
- 20 Bicycle Oblique Crunches
Repeat each exercise for as many rounds as possible until the time ends.
Need More Sample A.M.R.A.Ps?
There are 15 excellent AMRAP examples in my FREE E-Book, 15 Full Body Workouts. The workouts are designed to strengthen and tone every muscle in your body in 50 minutes or less. At the end of each, there is a 5 minute AMRAP Finisher. Click here to access the FREE workout guide now.
I hope all of that made sense. If you have any questions about A.M.R.A.Ps or any other questions related to fitness, nutrition, wellness, and what it’s like to be a fitness pro, feel free leave a comment below! Happy AMRAPing! 😉
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