Never heard of AMRAP? You might be missing out on one of the most effective and exciting methods of working out! An AMRAP workout can be done quickly but packs a serious punch, making it a favorite among busy athletes.

In this article, we will discuss AMRAP exercises and give some hot tips on getting started. If you come away with any questions, don’t hesitate to get in touch with our team of coaches and trainers at Jack City Fitness—we’re experts, and we love to help!

What Are AMRAP Exercises?

So, what is an AMRAP workout?

AMRAP stands for “as many reps as possible.” This title is fairly self-explanatory—it refers to workouts during which athletes smash out as many reps as they can within a short time frame. It’s similar in many ways to HIIT (High-Intensity Interval Training), but there’s one major difference: AMRAP training doesn’t account for any rest periods. You are expected to keep moving until the time is out. This makes it a dynamic and exhilarating workout—and a huge challenge! 

What Are the Benefits of AMRAP Training?

Unsurprisingly, there are several important AMRAP benefits. Athletes who engage in this exciting form of workout might enjoy the following perks:

• Significant Results

Most of us expect to see results from exercise. AMRAP workouts can deliver this in droves. AMRAP training not only helps with muscle growth, but it’s also a fantastic way to build cardiovascular endurance. So, you can enjoy a fitter physique along with improved athletic performance.

• Adaptability

Have a favorite workout? We bet it can be turned into AMRAP training. That’s part of the beauty of this workout—it is a theory rather than a specific exercise. Everything from burpees to squats can be performed with “as many reps as possible” being the goal. However, it’s always best to work with a coach or athletic professional when translating your favorite moves into AMRAP exercises! 

• More Time

Too busy for a lengthy gym sesh? No worries! The relentless and intense nature of AMRAP means that an effective and full workout does not require very much time at all. While the length of your workout will depend on specifics (like which moves you’ll be performing and your unique physical needs), they are typically under a half hour. This makes AMRAP the perfect workout routine for time-pressed athletes who want an intense workout without sacrificing a moment from their busy schedules. 

• Workout Flexibility

AMRAP, like HIIT, can be performed in all sorts of settings. Since so many types of workouts can be “AMRAP-ified” without special equipment, you’ll be able to bring this technique with you on vacation, to the park, and even to your break room at work. Whenever you have the means and time to smash a workout, AMRAP is the ideal exercise. 

AMRAP Workouts To Try

Want to try some AMRAP workouts yourself? Excellent choice. If you need help deciding on moves to try with as many reps as possible, here are a few suggestions:

• Burpees
• Squats
• Push-Ups
• Pull-Ups
• Box Jumps
• Lifts
• Kettlebell Swings

And this is just the beginning! As we said before, most workouts can get the AMRAP treatment. If you have a favorite workout or one that you think you’d successfully perform a lot of reps of, talk to your fitness coach. They’ll be able to help you safely turn it into an AMRAP sesh!

AMRAP Training: Building the Best Workout for Your Needs

Ready to build your own AMRAP training routine? Follow these simple steps:

Make Some Lists

Before you begin your AMRAP journey, it would be helpful to make some lists. First of all, try writing down all of your favorite workouts and routines. Whether they produce your favorite results or you love doing them, they might be good choices for starter AMRAP routines.

Making a list of your overall fitness goals and needs is also beneficial. Since so many workouts can be modified for AMRAP training, this is a helpful way to clarify which exercises will move you toward your specific goals. After all, if you want stronger legs, it doesn’t make much sense to choose all upper-body workouts for your AMRAP journey! 

Talk to Your Coach

Once you’ve figured out your ideal workouts and goals, it’s time to show your fitness coach. They will then help you make your goals a reality! Together, you will develop a personalized routine that utilizes your favorite moves to achieve the goals you have set. Your coach will also be there to ensure you are always using the correct form, to answer any questions you may have, and of course, to offer emotional support! 

Choose Your Times

Time is an important facet of AMRAP workouts. Depending on your experience, fitness level, and goals, you will choose a certain time frame to do your reps within. Your fitness coach will help you choose a time frame that suits your individual needs. Beginners may start out with a shorter workout (5-10 minutes or so), while a more experienced AMRAP-per might be comfortable with a longer one (20-30 minutes). Remember, this isn’t a race! You can work your way toward shorter sessions over time.

Start Working Out

Let’s go! Once you have everything in place, you can start smashing your AMRAP training sessions whenever and wherever you want. Grab a pair of shades…your fitness future is looking pretty bright.

Top Tips for AMRAP Workouts

Want to start smashing AMRAP workouts yourself? Here are some pro tips to get you started.

• Don’t Just Dive In

AMRAP is so exciting, it can be tempting to just drop everything and try a workout right here, right now. However, unless you’re a highly skilled and experienced athlete, we don’t recommend doing this. In fact, even if you are a super experienced athlete, we still advise against jumping right into a new workout—especially one as intense as AMRAP. Before you begin AMRAP (or any other intense workout routine), we recommend that you speak to your doctor or another healthcare professional about your personal exercise experience, current health and physical condition, and goals. They will help determine that this type of workout is right for you and your body. If they have concerns, they will let you know. They also may even be able to suggest ways to engage in AMRAP safely.

• Don’t Be Afraid To Modify

Once you begin your AMRAP journey, you might find that certain moves don’t work so well with your physicality or current skill level. That’s okay! Speak with your fitness coach about finding modified versions for these workouts. This is much safer than forcing your body into something it isn’t ready for yet, especially in an intense setting like AMRAP. You may be able to work your way up to the “classic” version eventually. Most fitness coaches will be able to help you develop a personalized workout plan that works toward your strengths and includes modified versions of certain exercises. 

• Get Help From Experts

Whenever you start a new workout, it’s important to get the right guidance from a fitness coach. This is doubly true when you undertake a workout as intense as AMRAP. After all, without the helping hand of a well-trained and experienced athletic coach, you could use incorrect form or push yourself too hard, leading to a more difficult workout, longer wait times for results, and even injuries. It’s best to avoid all the trouble and do it right. 

At Jack City Fitness, our fitness coaches are dedicated to helping Boise’s athletes shine and meet all their workout goals. We’re well-versed in the ins and outs of AMRAP and similar routines, so you’ll always use proper exercise form and make the most of your workout. Get in touch today by calling (208) 999-1111. We’ll invite you for a FREE fitness consultation and tour of our facility. Once you sign up to become a Jack City Partner, you’ll have immediate 24/7 access and can get started right away. We can’t wait to meet you and help you smash those goals!