AMRAP will test your stamina
If you’re into pushing your body as much as possible during a workout, this may be for you. AMRAP is a type of intense exercise that’s been around for a while, but it’s gaining in popularity. The acronym stands for: As many reps as possible, and also, as many rounds as possible.
Crossfit founder Greg Glassman invented AMRAP. Crossfit is known as a healthy lifestyle, which includes intense workouts and proper nutrition. “Off the carbs, off the couch,” is what Crossfit preaches.
With AMRAP, the goal is to do as many reps as possible in the allotted time-frame. As you gain stamina, you should be able to do more and more reps in the same time-frame. It’s different than typical workouts where the goal is to do as many reps or rounds as possible without the constraints of time.
Both speed and form are vital for AMRAP
This program uses two different types of structures. It can be used as a reps workout or as a circuit workout, also known as rounds. So let’s take a look at each and see if AMRAP is right for you.
To perform the reps version of AMRAP, you start with a set number of exercises such as squats, burpees, and push-ups. The next step is to choose your allotted time, maybe three minutes to start.
For the first set of squats, set a stopwatch for three minutes. The goal is then to do as many squats as possible in those three minutes. Then move on to burpees and do the whole process for that, and so on.
Trainers are quick to point out that even though speed is the goal, you cannot compromise form to do it faster. There would be no point in doing a bunch of fast, poorly-executed exercises. You would lose the benefits of this program.
Rest as needed during the workout. Many trainers suggest using a 20-seconds to 10-seconds ratio where you work for 20 seconds and rest for 10 seconds.
Because this type of training is so intense, you’ll need to overcome the urge to give up mentally. So if it’s that hard, is it really worth a try? Well, maybe you are more mentally tough than you think.
AMRAP using rounds
When performing AMRAP using rounds instead of reps, there are a few differences. This form of exercise is set up as a circuit of several different tasks, also known as rounds. The goal of this version is to complete as many rounds as possible in the allotted time.
An example of a circuit would be to do ten squats, ten burpees, and ten lunges in three minutes. Complete as many rounds as possible in three minutes and only rest as needed. Every time the workout is performed, add as many more rounds as possible. Pretty intense!
Monitoring the number of reps and rounds is crucial. You’re competing against yourself, so you need to keep an accurate record of the number of reps or rounds completed. With this type of extreme workout, it needs to be done safely. Getting injured from over-exertion will hinder your health instead of helping it.
“AMRAP was invented by Crossfit founder Greg Glassman. Crossfit is known as a healthy lifestyle, which includes intense workouts and proper nutrition.”
If you don’t have much time for a workout, AMRAP with reps is faster. Because there is a shorter time on each exercise, it goes faster than doing several rounds. Resting is essential! It’s easier to maintain good form if short rest periods are added into the workout.
Both of these types of workouts are known for burning a lot of fat. By pushing your body to the limit, you’ll be using all the energy you can muster, leading to fat burn. This exercise program can be used for different goals such as better workout performance, weight loss, or to increase stamina.
This program needs a certain amount of mental toughness. If AMRAP interests you, definitely give it a try. You may be surprised at how much your body and mind can take. Good luck, you may need it!
A deeper dive — Related reading from the 101:
- Make that morning workout the best ever with these tips | Living 101
If you’re an early riser, squeeze in that workout before your day starts
- Your post-workout should not include these missteps | Living 101
Post-workout can be just as important as the workout itself