AMRAP Workout

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AMRAP Workout

Written By FCS Intern: Tommy Hernandez

Do you have little time for exercise? Do you have a lack of equipment? Looking for something new and challenging? Let me introduce you to AMRAP! Have you ever heard of an AMRAP workout? AMRAP is an acronym that stands for “As Many Reps As Possible,” or “As Many Rounds As Possible.” AMRAP workouts are completed under a specific time. The time selected will depend on the AMRAP workout you choose.

Typically, when completing an AMRAP workout that focuses on reps, you will choose a shorter time to complete the workout. Usually in the “Reps” version, workouts are shorter since you are typically choosing one or two exercises. With choosing one exercise, fatigue will set in quicker since only one muscle group will be activated (worked), and racing against the clock to get as many repetitions in.

When engaging in the “Rounds” version of AMRAP, you select a number of exercises, as many as you like, but I would recommend something like 3-5 exercises. After deciding the number of exercises, you choose the number of reps for each exercise and select a time you want to cycle between the exercises. Now with the “Rounds” version you will be trying to complete the selected exercises as many times as possible before the time runs out. Make sure form is maintained to the best of your ability, especially when fatigue sets in!

The Benefits?

The convenience factor!

Some of us folk have little time for exercise, some of us are busy, busy, busy! With AMRAP workouts you can get a high intensity workout in a short amount of time! With as little as 5 mins a day, you can work your entire body by the end of the week. With 15 mins a day you can get a full-body workout in, which I am a big advocate for!

Muscle gains!

With either versions of the AMRAP workouts, you will build muscle endurance, strength, and mobility. Functional strength is another plus, you may notice that everyday tasks are easily maneuvered and completed. As muscle endurance improves, you will be able you push yourself by increasing the reps on a week-to-week basis. By logging your reps and rounds completed, you can track your progress, which is a great motivation tool.

You are in control!

You choose the exercises, you choose the time, you choose the amount of reps. You work at your own pace and ability to perform the exercises. You have the leisure of switching up the workout every week or keep the same routine, and pushing yourself to get those extra reps or rounds in.

Example workouts

AMRAP (Reps)

3-5 mins of your selected exercises. There are many exercises and movements to choose from. The exercise selected will be based on your goals, but I recommend something that targets the major muscle groups to achieve a well-balanced body.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Push Ups Chin Ups BW Squats Lunges Curls Up Rest Rest

The days you choose to do your AMRAP will depend on you. The example above is a simple weekly routine that can be rearranged to your liking!

AMRAP (Rounds)

When doing the “rounds” version of an AMRAP, you’ll need a little bit more time to complete it, since there are more movements incorporated. The more exercise selected, the more time that should be added to give you a chance to cycle between the selected exercises more than once. Minimum amount of exercises can be as low as 2, or as I recommend, 3-5, this gives you a chance to plan a full-body workout.

Example workout:

  • 10, 15, or 20 mins
  • 1.Push Ups: 10 reps
  • 2.Dumbbell bicep curls: (5-15 pounds) 8 reps
  • 3.Curls Ups: 15 reps
  • 4.Squats: 15 reps
  • 5.Dumbbell Shoulder Press: (5-15 lbs) 8 reps

Watch The How-To Video