3 AMRAP Workouts You Can Do to Maximize Your Workout

AMRAP is a workout built on the principle of challenging the maximum possibility of rounds one can repeat the different exercises for. In comparison to other exercises, it is not designed on a set pattern of a specific time of workout intervals, time, rest intervals, type of exercises, and repetitions. 

It can be fully decided by the individual how he feels like going for it. One can carry on for repetitions as many times depending on personal will and capacity.  

The time frame is set and decided ranging between 5 to 30 minutes. The individual has to do the workout in this time period. 

The only thing to remember is that the form should be perfect and the workout has to be repeated maximum time. 

AMRAP includes cardio and strength training at the same time. So the individual does not miss either type of workout. 

On one hand strength training helps to build stamina and resistance whereas cardio exercise keeps the heart healthy and active. 

In this article, we will discuss the AMRAP workout and various aspects related to it. 

AMRAP Workout: The Concept-

AMRAP stands for As Many Reps As Possible. The workout is about going for as many rounds as possible at a specific time. Another important factor is that the rest interval is also preferred as less as possible. 

In that case, the individual does not need to keep special rest intervals.  

The beauty of this workout is the design of the workout. As one can easily decide on personal abilities rather than running behind a set pattern. 

As the workout is not very specific so one can include bodyweight exercises or extra weight like dumbbells etc to do it.  

The workout is more rewarding as it targets many things in one go i.e. cardio, strength training, mobility, etc. which can be focused alone or all together at the same time.

The AMRAP workout could be helpful depending on the length of time one performs it. The difficulty level can also be decided according to how far the individual can challenge oneself.  

AMRAP Workout The Benefits: 

This workout has so many positives to offer. As the workout is scalable and one can customize it as per personal preference there are a whole lot of benefits to enjoy. The various benefits are:

amrap workout

Scalable : 

The workout is scalable which means it can be designed and customised as per personal preference. 

The individual does not have to worry about doing something that does not suit them.

AMRAP workout comes with a nice structure which is an add-on as one can work at their own pace and intensity. 

This provides independence that makes one decide to stick with the workout in the short and long term.

Efficient And Convenient:

AMRAP workout is very efficient. With this workout, one can challenge the maximum self-capacity in the least time possible. One can work as much as they feel convenient to. 


This workout helps one challenge personal potential and help build stamina. One learns to challenge one’s own limits. When doing this workout a sense of competition with oneself increases manifold.  

AMRAP Workouts Who Can Do It?

First and foremost this workout is a good choice for those people who run short of time. As the time investment one needs for doing this workout ranges between 5-30 minutes.  

Secondly, an individual suffering from a health condition should take a medical consultation before starting the workout. 

AMRAP Workout the Various Exercises:

Each exercise should be repeated ranging between 12 times each. The total time can reach up to 20 minutes. 

Although rest intervals are not included in this workout, if one feels exhausted it is advised to take rest for 1 minute.  

The number of repetitions can increase the fitness level getting better with time. The different exercises which can be included are:

Sumo squats: 

For doing this exercise stand straight by keeping your feet a hip-width apart. Put the hands on the sides. Now form a squat position. Stay there for a few seconds and then return back to the initial position. This is one round. Now repeat the same for as many times as you can with speed.


Lie down facing the floor. Now balance your body on your palms and toes. The body should be in a straight line. Now perform a push-up.  This is a single repetition. Now perform rounds as many as you can. 

Walking lunges: 

Stand straight by keeping feet a hip-width apart. Hands should be kept on hips. Now form a lunge with both legs. Stop when legs form a 90-degree angle. 

Press through your front heel to return to the initial position. Repeat the same with the left leg. This is a single round. Now repeat as many times as you can. 

The Bottom Line:

As discussed above AMRAP Workouts can help one challenge the body to its maximum. It is associated with the maximum number of rounds of a particular exercise one can go for. 

The workout is not time or exercise-type specific. It is scalable and can be customized accordingly. 


Q1:  Does Amrap burn fat?

Ans: AMRAP workouts can help in burning stubborn fat and making the body toned. 

Q2: Is Amrap cardio or strength?

Ans= This workout can include both strength and cardio training which will help in building stamina and will keep a check on cardiovascular health.

Q3: Can you do Amrap every day?

Ans= Yes AMRAP workout can be done every day. Regular workout helps to build stamina and resistance. This workout helps one know their capacity and capability.  

Q4: How long should an AMRAP workout last?

Ans= The AMRAP workout can last between 5-30 minutes. The workout is scalable as per personal preference and convenience.

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