One approach that has gained significant traction in strength and conditioning programs is the AMRAP exercise. AMRAP, which stands for “as many reps (or rounds) as possible,” pushes athletes to maximize their efforts within a set time frame.
Originally popularized by CrossFit, AMRAP training has become a cornerstone for athletes and fitness enthusiasts due to its adaptability and high fitness returns. Unlike traditional strength training or steady-state cardio, AMRAP compresses intensity and volume into short, focused sessions that challenge both muscular and cardiovascular systems.
But is it right for you? Let’s explore how AMRAP works, its benefits and drawbacks, and how to structure it based on research-backed principles.
What Does AMRAP Mean?
AMRAP stands for “as many reps (or rounds) as possible” within a predetermined time frame, typically lasting between 5 to 30 minutes.
You’ll be given a set of movements (e.g., push-ups, squats, burpees), and your goal is to complete as many rounds or repetitions as possible before the timer ends. The emphasis is on maximizing effort while maintaining proper form.
Example:
20-Minute AMRAP: Repeat the circuit as many times as possible in 20 minutes.
- 5 Pull-ups
- 10 Push-ups
- 15 Air squats
Complete this circuit repeatedly until the timer ends. Your score is the total number of completed rounds or reps.
There are two main types of AMRAPs:
- Rounds-based AMRAPs: Include a fixed number of exercises in a loop.
- Reps-based AMRAPs: Require you to perform as many reps of a single exercise as possible within the allotted time (e.g., deadlifts).
Benefits of AMRAP Workouts
1. Time-Efficient
AMRAP workouts are ideal for those with a busy schedule. You know exactly how long your session will last, and you’ll work hard without wasting time.
2. Scalable for All Levels
The intensity is relative to your pace. Beginners can complete fewer rounds, while advanced athletes can push harder and faster. You train at your level while still maximizing effort.
3. High Caloric Burn
AMRAP workouts typically include high-intensity functional movements, elevating heart rate and energy expenditure both during and after the session due to EPOC (excess post-exercise oxygen consumption).
4. Improves Work Capacity
Repeated exposure to time-based challenges builds both cardiovascular endurance and muscular stamina. It also teaches athletes to pace effectively under fatigue.
5. Trackable Progress
AMRAP allows for easy progress tracking. If you completed 7 rounds last time and 8 this time, you’ve improved. This makes it both motivating and measurable.
Drawbacks and Considerations
- Risk of Form Breakdown: Technique may suffer under fatigue. It’s crucial to maintain movement quality, especially with complex lifts.
- Not Ideal for Max Strength: AMRAPs emphasize volume and intensity rather than maximal strength. They shouldn’t replace heavy lifting entirely.
- Recovery Requirements: High-intensity workouts demand sufficient rest, hydration, and nutrition to avoid overtraining.
How to Structure an AMRAP Workout
The format is simple, but programming must be thoughtful. Here’s how to structure it:
| Component | Considerations |
|---|---|
| Time Cap | Choose 5–30 minutes based on fitness level and goals. |
| Movement Selection | Compound exercises or bodyweight movements work best. |
| Rep Scheme | Keep reps manageable to avoid early fatigue (e.g., 10–20 reps). |
| Movement Variety | Alternate push/pull or upper/lower body to minimize burnout. |
| Warm-Up/Cool-Down | Always include mobility, cardio prep, and cool-down sections. |
Sample AMRAP Workouts
10-Minute AMRAP for Beginners:
- 10 Bodyweight Squats
- 8 Push-ups (on knees if needed)
- 6 T-Cross Sit-ups
- 100m Jog (or 20 Jumping Jacks if indoors)
Goal: Track the number of rounds completed in 10 minutes. Aim to improve next time.
Sample AMRAP: 15 Minutes
- 10 Push-Up to Toe Touches
- 12 Goblet Squats
- 25 Rows (each arm)
- 20 Plank Body Saws
Repeat this sequence as many times as possible in 15 minutes.
10-Minute Equipment AMRAP:
- 10 Dumbbell Deadlifts
- 8+8 Renegade Rows
- 10 Dumbbell Plie Squats
- 6 Military Presses
Track your total rounds and aim to improve over time as a measure of progress.
When and How to Use AMRAPs in Your Training Program
For General Fitness:
Include 1–2 AMRAPs per week to build metabolic conditioning and functional strength.
For Athletes:
Use AMRAPs during deload weeks or as finishers after primary workouts.
For Fat Loss:
Pair AMRAPs with a calorie deficit and strength training for effective fat burning.
Tips for Getting the Most Out of AMRAP
- Warm up thoroughly to prepare joints and the nervous system.
- Pace yourself early—don’t sprint in the first 2 minutes.
- Prioritize form over reps to ensure safe and efficient movements.
- Stay hydrated and recover adequately post-workout.
Conclusion: Is AMRAP Right for You?
AMRAP workouts are a powerful tool for improving cardiovascular fitness, muscular endurance, and mental toughness. They’re efficient, customizable, and easy to implement, whether you’re a beginner or a seasoned athlete.
While they’re not a magic solution, integrating AMRAPs strategically into your routine can add variety and challenge—and help you achieve measurable, sustainable progress.
References
- Feito, Y., Heinrich, K. M., Butcher, S. J., & Poston, W. S. C. (2018). High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness. Sports, 6(3), 76. https://doi.org/10.3390/sports6030076
- Smith, M. M., Sommer, A. J., Starkoff, B. E., & Devor, S. T. (2013). CrossFit-Based High-Intensity Power Training Improves Maximal Aerobic Fitness and Body Composition. Journal of Strength and Conditioning Research, 27(11), 3159–3172. https://doi.org/10.1519/JSC.0b013e318289659f
- Krieger, J. W. (2010). Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis. Journal of Strength and Conditioning Research, 24(4), 1150–1159. https://doi.org/10.1519/JSC.0b013e3181d4d436
- Ratamess, N. A., et al. (2009). American College of Sports Medicine Position Stand: Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 41(3), 687–708.
