What is an Amrap

An AMRAP, or As Many Reps As Possible, is a workout routine where you complete as many repetitions of an exercise as possible in a set amount of time.

This type of workout is excellent for beginners because it allows them to focus on form and technique. In this blog post, we will describe what is an AMRAP is, how to do one correctly, the muscles worked, and the benefits of doing them.

We will also discuss some common mistakes people make when doing AMRAPS and progression and variations. Lastly, we will provide some tips for improving your AMRAP workouts!

How to perform an AMRAP

The Key to understanding what is an AMRAP is how to perform them, therefore:- Here’s how to perform an AMRAP workout:

– Choose the exercises you want to do and the period you want to work out.

– Set a timer for the chosen period.

– Start working through the exercises, completing as many rounds or reps as possible within the time.

– When the timer goes off, stop and record the number of rounds or reps you completed.

An AMRAP workout is a great way to challenge yourself and push your limits. Give it a try next time you’re looking for a new activity!

Once you have recorded your time, reps, or rounds, try to beat that number the next time you do the workout!

AMRAP workouts are a great way to get a quick and effective workout. They can be done at home with minimal equipment, making them perfect for busy people. Give them a try today!

3 Common mistakes performing an AMRAP

Mistake # 1 – Not having a plan,

When performing an AMRAP, you should have a plan of what exercises you will do and how many reps you are aiming for. This will help you stay focused and avoid getting overwhelmed.

Mistake # 2 – Not resting enough,

If you are not rested, you will not be able to perform at your best. Make sure to take breaks and rest as needed.

Mistake # 3 – Not staying focused,

It can be easy to get distracted when performing an AMRAP. Stay focused on your goal and push yourself to achieve it.

You can make the most out of your AMRAP workout by avoiding these mistakes and seeing great results. What are some other tips you have for performing an AMRAP? Share in the comments below!

Muscles worked during an Amrap

You’ll usually work for one muscle group at a time during an Amrap workout.

For example, you might do a set of bicep curls, followed by a set of tricep extensions. By the end of the exercise, you should be feeling the burn in your muscles!

Amraps are a great way to get a full-body workout in a short amount of time. If you want to get toned and build muscle, Amraps are a great option!

3 Benefits of an AMRAP

Benefit #1: An AMRAP is a great way to get a quick and effective workout.

Benefit #2: It is also a great way to mix up your routine and keep your body guessing.

Benefit #3: An AMRAP can be done with any equipment, making it a versatile workout option.

An AMRAP, or As Many Rounds As Possible, is a type of workout that is becoming increasingly popular.

An AMRAP is a great way to get a quick and effective workout. It is also a great way to mix up your routine and keep your body guessing. A

An AMRAP can be done with any equipment, making it a versatile workout option.

3 Negatives of an AMRAP

Negative #1: You can not focus on form

Negative #2: You become more likely to get injured due to loss of form

Negative #3: You can not focus on working for a specific muscle group

Negative #4: You might not be working as hard as you think because the goal is to keep moving

An example of an AMRAP workout

Here is an example of a WOD that uses an AMRAP:

For time:

– Run 800m

– 50 squat cleans (135/95lbs)

– AMRAP double unders in the remaining time

In this workout, you would start by running 800 meters. Once you complete the run, you will move on to squat cleans. The goal is to complete as many double unders as possible in the remaining time.

AMRAP workouts are a great way to test your fitness and see how far you can push yourself. However, before diving in, it is vital to be aware of the potential downsides. Ensure you warm up properly and listen to your body to avoid injury.

Progression from an AMRAP

An AMRAP, or As Many Reps/Rounds as Possible, is a great way to push yourself in a workout. It is also a great way to track your progress over time. Here is a progression from an AMRAP to a more challenging workout.

Start with an AMRAP of 15 minutes. Choose an exercise that you can do for 15 minutes without stopping. For example, if you can do 50 push-ups in one minute, then your AMRAP would be 50 push-ups.

Once you have completed your AMRAP, take a one-minute break. Then, try to beat your previous score. For example, if you did 50 push-ups in the first AMRAP, try to do 60 push-ups in the second AMRAP.

Add one minute to your AMRAP until you can no longer beat your previous score. At this point, you have reached your max.

Variations of an AMRAP

The time frame for an AMRAP is typically anywhere from minutes to an hour.

The goal is to complete as many rounds and reps as possible in the time frame given. A lot of people choose to do them with a partner (during YGIG workout)  so that they can push each other to complete more rounds.

There are many variations of an AMRAP that can make it more challenging. One variation is to add a weight vest or body armour.

This will increase the amount of weight you are carrying and make the workout more challenging.

Another variation is to add a sandbag.

This will make it more difficult to move around and increase the time it takes to complete a round.

An AMRAP can be an excellent workout for people of all fitness levels. It is a great way to push yourself and see how many rounds you can complete. It is also great to motivate yourself to keep going when the workout gets tough.

Tips for improving an AMRAP

Here are a few tips to help you improve your AMRAPs:

– Make sure you warm up properly before starting the workout.

– Choose a weight that is challenging but not too heavy.

– Be sure to rest when needed, and don’t push yourself too hard.

– focus on your form and technique.

– Stay positive and believe in yourself!

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Am example of two girls performing an AMRAP box jump


Frequently asked questions

Q-Is Amrap good for weight loss?

A-There is no one-size-fits-all answer to this question, as the effectiveness of Amrap for weight loss will depend on various factors. However, Amrap can be a valuable tool for weight loss when used correctly and in combination with other healthy lifestyle choices.

Q-How many calories do AMRAP burn?

A-The number of calories burned during an Amrap session will vary depending on several factors, including the intensity of the workout and the individual’s weight. However, a typical Amrap workout can burn anywhere from 200 to 400 calories according to burned calories.com

Q-How long should I do AMRAP for?

A-The length of an Amrap workout will vary depending on the individual’s goals and fitness level. However, most Amrap workouts last between 20 and 30 minutes.

Q-Can AMRAP build muscle?

A-Yes, Amrap can build muscle when combined with other forms of strength training. For best results, consult with a certified personal trainer or fitness coach to create a customized Amrap workout plan.

Q-Is AMRAP safe?

A-Yes, Amrap is safe when performed with proper form and technique. However, as with any exercise program, it is always advisable to consult a healthcare professional before starting an Amrap workout routine.


Amrap is a popular workout regimen that can offer several benefits, including weight loss, muscle building, and increased calorie burning. When performed correctly, Amrap is safe and can be a helpful tool for reaching fitness goals.

However, as with any exercise program, it is always best to consult a healthcare professional before starting an Amrap workout routine.

Thanks for reading! I hope this article was helpful and you know more about what is an AMRAP. If you have any questions or comments, please feel free to leave them below. Have a great day!

Author Profile

Owner and author at shortandintense.com , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.

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