Short and Effective AMRAP Workout
AMRAP, or ”as many reps/rounds as possible" is a highly customizable, yet completely simple, workout. All you do is select a single exercise or a simple series of movements, then complete as many repetitions or rounds of that pattern as you can in a set amount of time.
The great thing about AMRAPs is that they can be personalized towards any fitness goal, so you can get in on all their benefits no matter what way you prefer to break a sweat. Plus, the no-rest setup means you can achieve an effective workout in a shorter amount of time!
Benefits of AMRAP
AMRAP workouts promote muscle growth and endurance by challenging your muscles with back-to-back exercises. They help build strength and endurance faster and in a shorter period. If you’re maintaining your form and pushing yourself to do your best, you should notice you’re able to fit in more rounds (or reps) over time, thus building your endurance.
Another benefit of these workouts is they help increase EPOC, more commonly known as the afterburn effect. Research shows that high-intensity strength training is one of the most effective workouts for increasing how much energy your body continues to burn once you stop exercising.
Typically, a more vigorous workout requires your body to work harder, so your body must work to recover and repair. This makes a AMRAP a great workout to mix into your routine once or twice a week. If you do AMRAP workouts too frequently, your body won’t have the time it needs to properly recover.
Save this simple sequence of actions if you're looking for a workout next time you're at the gym. If you have any questions on any of the moves or equipment, make sure to ask a team member!
How to Do an AMRAP Workout
- Warm-up for 5-10 minutes by walking, jogging, or cycling.
- Set a timer for 20 minutes.
- Complete the full round of exercises, then start all over again at the top, continuing this for the length of your timer.
- Avoid sneaking in longer breaks between exercises—move quickly between each movement.
- Try to not stop moving until the timer stops!
- After you have completed the session, finish with 5 minutes of stretching.
- Push-Ups: 15 reps
- Chin-Ups Neutral Grip: 15 reps
- Jump Squat: 20 reps
- Jackknife Sit-Up: 20 reps
- Stationary Bike: 500m
AMRAP Tips and Tricks:
Modify where needed! For example, take the push-up from your knees or do a plank instead of chin-ups a less intense option. Always listen to your body and take a break if truly necessary—remember that you’ll always have the next session to improve!
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