Fitness trends come and go, but some are more effective than others. AMRAP is fast, fun and furious, and best of all, anyone can do it. 

Do you know your AMRAPs from your EMOMs? The fitness world loves an acronym – TBF, who doesn’t? – but don’t let them put you off. AMRAP is a great way to build strength, fitness and endurance, whatever your level of fitness. Here’s EYNTK (that’s everything you need to know, by the way). 

What is AMRAP?

“AMRAP stands for As Many Rounds As Possible, and it’s a high-intensity workout used to achieve maximum fitness results in the shortest amount of time,” explains award-winning personal trainer Mandy Wong Oultram. “It’s an effective way to improve endurance, strength and stamina. Since AMRAP workouts require you to do specific exercises in succession for as many rounds as possible within a given time frame, the goal is to push yourself as hard as you can during each set and try to finish more rounds than the previous session.”

If you’re a CrossFit fan, chances are you’ve heard of it already. “This type of workout has become increasingly popular in both the CrossFit and group training communities because it provides an intense challenge that yields quick results,” says Wong Oultram.

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The basic premise of AMRAP is simple. “An AMRAP is a series of exercises which make up a set,” explains personal trainer Eliza Flynn.

“Your aim is to complete as many sets as possible within a certain amount of time. So, for example, if you’re doing a lower body, equipment-free workout, you might have 10 squats, 10 lunges, 10 curtsy lunges and 10 glute bridges, which make up a set, and your goal is to complete as many sets as possible within, say, 10 minutes.”

What are the benefits of AMRAP?

The main benefit of an AMRAP workout is that it encourages you to push yourself further than you usually would, so the mental and physical gains are greater. “By forcing the body to work for longer periods with minimal rest, individuals are able to challenge their physical capabilities in ways that other types of exercise cannot match,” says Wong Oultram.

AMRAPs build endurance and fitness

“AMRAPs are designed to push you – you’re competing against the clock for a relatively short period of time so it can seem manageable,” explains Flynn. “Because the only breaks are the ones you give yourself, and even then they’re short, you can go the whole time without resting, which is fantastic for endurance and building cardio fitness.”

It’s important to note, while AMRAP is all about pushing your comfort zone, do be mindful of your limits and capabilities – if it feels too much, listen to your body and make sure you’re not overdoing it.

AMRAPs are quick and easy

“If you’re short on time, AMRAPs are a fantastic way to get an efficient workout in,” advises Flynn. “They’re also quite easy to remember, so if you’re a beginner, or not great with remembering how to do exercises, you can stick with two exercises and nail them in an AMRAP.”

The benefits can last all day

“A high-intensity AMRAP will increase EPOC (excess post-exercise oxygen consumption) or the afterburn,” says Flynn. “This is an increase in metabolism resulting in additional energy being used for a period of time after your workout, so the benefits don’t stop when you do.”

AMRAPs are perfect for everyone

“AMRAPs are an incredibly versatile workout, allowing you to change up your exercises to suit your level of fitness and your goals,” says Flynn.

“Whether you’re a weightlifter, runner or even pregnant, you can include AMRAPs into your workout – they may all look very different, but the structure is the same,” she says. “Because you adjust the number of exercises, type of exercises and workout time to suit individual needs, AMRAPs are great for everyone.”

They’re great for monitoring progress

Another advantage of an AMRAP is they’re a great way of measuring your progress. Increasing the number of rounds you can complete within a set time frame gives an endorphin high like no other – it’s win-win. 

How to incorporate AMRAPs into your fitness routine

“Incorporating an AMRAP routine into your regular workout can be easy with some simple planning,” advises Wong Oultram. “Decide on the exercises you want to include, how many reps and how long you want your workout to last. Write down the exercises and reps on a whiteboard or a piece of paper. Get all your equipment out ready, set a timer and go!”

Here’s an example of a full-body AMRAP workout:

Time: 20 mins

Complete as many rounds as you can of:

15 Goblet Squats

12 Bent Over Row

10 Alternating Forward Lunges

8 Press Ups

6 Sit Ups

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Don’t forget about form

When you’re on a time limit and you’re hitting those moves hard, it’s easy to forget about form – and this can cause injury.

“It can be helpful to do AMRAPs in a mirror, as sometimes we can be fighting the clock so much that technique can go out the window,” advises Flynn. “Technique is what rules everything so it’s best to either take longer rest periods or slow down your movement in order to make sure you’re getting full range of motion and nailing your posture, to prevent injury.”

“There are a couple of considerations before you jump in to AMRAP,” agrees Wong Oultram. “Make sure you have good technique when doing each exercise – strive for quality over quantity. As with all workouts, make sure you warm up beforehand to help prevent injury, and if you are new to AMRAP, start slow! Take a break and catch your breath before tackling the next set of exercises. As your body becomes more conditioned, you will need less rest.”

Give it a try – your body might just thank you for it. 

Images: Getty

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