AMRAP Workout Guide: Definition, Benefits, Drawbacks, Example Workouts, and Tips

I’ve been a personal trainer for more than three decades. During that time, I’ve experimented with just about every training method you can think of. From drop sets to supersets to circuit weight training – I’ve done them all.

That said, I never prescribe something to my clients that I haven’t done myself. I want to know how a method works before I incorporate it into one of my workouts, and that includes AMRAP. 

I first discovered AMRAP workouts when I was a triathlete training for swimming. Only we called it “top-of-the-minute training.” Simply put, we started each swimming interval when the sweep hand of the pool clock struck its zenith. The faster you swam each interval, the longer you got to rest. Talk about a great incentive to train harder! 

Fast forward a few years, and CrossFit embraced this style of training, and the rest is history. Nowadays, AMRAP training and workouts are immensely popular. This popularity is due to the efficiency and effectiveness of AMRAP training.

The benefits of AMRAP workouts are well-documented, and it’s been shown to be an effective way to improve fitness, increase endurance and burn fat (1). In short, whatever your training goal, AMRAP can help. 

In this guide, I explain why and how to do AMRAP workouts so you can enjoy all the benefits this awesome workout method has to offer. 

What Does AMRAP Mean?

We personal trainers love acronyms. Some are simply time-savers, while others are a handy short-hand when we’re writing workouts. A few examples include:

• 1RM – One Repetition Maximum
• CV – Cardiovascular or cardio 
• GHR – Glute-Ham Raise
• HIIT – High-Intensity Interval Training
• HIT – High-Intensity Training
• RDL – Romanian Deadlift
• RHR – Resting Heart Rate
• TDEE – Total Daily Energy Expenditure
• OLAD – One Lift A Day

Another abbreviation worth knowing is AMRAP. AMRAP is a training method that originated in CrossFit but has gained popularity with other types of training. In this article, we reveal the advantages, benefits, and drawbacks of AMRAP training and provide you with a few example workouts to try.

There are two accepted definitions of AMRAP. It’s useful to know the difference to avoid confusion.

1. As Many Reps as Possible 

This version of AMRAP is used when prescribing how many reps you should do per set. For example, instead of seeing something like 6-12 reps in a workout, you might see AMRAP. This simply means you should pump out as many reps as you can, stopping only when you are unable or unwilling to continue.

AMRAP sets are useful because they ensure that you train with plenty of intensity regardless of how much weight you lift or how fit you are. This acronym is often used in conjunction with bodyweight exercises, where it’s much harder to prescribe a specific rep range.

2. As Many Rounds as Possible 

In this context, AMRAP is used to determine the volume of your workout. AMRAP workouts are usually against the clock, and your job is to do as many laps as possible in the allocated time.

Most AMRAP workouts consist of several exercises done back to back for a prescribed number of reps, such as:

1. Squats x 10
2. Push-ups x 10
3. Lunges x 10 per leg
4. Sit-ups x 10

The AMRAP designation means you do as many rounds of these exercises as you can in the allotted time, e.g., 15 minutes. Rest periods between exercises and laps are intuitive. Rest as much or as little as necessary according to how you feel.

It’s up to you how many laps you do – it could be a few, or it could be a lot. It all boils down to how fit you are and how hard you are prepared to push yourself. This second definition is the focus of this article. 

Benefits of AMRAP Workouts

There is a reason that AMRAP workouts are so popular – they work! The main advantages and benefits of AMRAP training include:

Self-regulation – with AMRAP, you simply work as hard as you can. If you are very fit, you’ll be able to complete a lot of rounds in the designated time. Less fit exercisers will work more slowly and complete fewer laps. Because of this, many AMRAP workouts are suitable for beginner, intermediate AND advanced exercisers.

Measurable progress – AMRAP workouts give you both a progression method and a way to measure your progress. If you do seven laps of an AMRAP workout, your goal is to complete eight or more laps next time. Striving to work harder will increase your fitness.

Similarly, doing more laps of the same AMRAP workout suggests you are getting fitter, providing valuable feedback. Seeing your performance improve can be very motivating.

Competitive – if you enjoy competition, AMRAP workouts are the ideal outlet. In simple terms, AMRAP workouts are a race against the clock. You can also pit your fitness against that of your training buddies, challenging them to see who can do the most laps of your chosen workout.

Increased mental toughness – it’s up to you to push yourself to do as many laps as possible. This can help develop mental toughness. Mental toughness can be helpful in many situations and teaches you to ignore fatigue and difficulties and keep going on your chosen path.

Improved cardiovascular fitness – moving quickly from one exercise to the next in your AMRAP workout will drive your heart and breathing rate sky-high, challenging and developing your cardiovascular fitness as well as your muscular endurance or strength. At its core, AMRAP workouts are a form of circuit training, and like circuit training, they work your muscles and your cardiovascular system at the same time.

Time-efficient workouts – with very little rest between exercises, most AMRAP workouts are both short and intense. AMRAP training is very useful when you are short on training time.

Also, it’s nice to know exactly how long your workout will last before you start. A 20-minute AMRAP workout should take precisely 20 minutes. This makes planning your training much easier.

Burn lots of calories – the non-stop nature of AMRAP workouts means they burn more calories than traditional forms of strength training, where you can often spend more time resting than you do training. An intense AMRAP workout will also increase your post-exercise energy expenditure, so you burn even more calories.

Easy to design – AMRAP workouts are very straightforward. Choose a few exercises, choose how many reps you’re going to do for each one, decide on the length of your workout, and then get to work! Designing bodybuilding or strength training workouts is a much more complicated process.

Straightforward to follow – you don’t need to be the sharpest knife in the drawer to follow an AMRAP workout. Simply do each exercise in turn for the prescribed number of reps and keep going for as long as the workout is meant to last. You can “disengage your brain” and just focus on working hard. This can be very refreshing and freeing, especially after a hard day at the office!

No equipment required – while some AMRAP workouts use equipment, there are plenty of bodyweight-only workouts too. This means they’re ideal for home exercisers and anyone who wants to train outdoors, such as in a park. All you really need for an AMRAP workout is a timer or a watch. AMRAP can be a very minimalist type of training.

Easy to modify – AMRAP workouts are easy to adjust according to your current fitness levels. For example, if 30 minutes is too long, just do 15 or 20 minutes instead. Similarly, if an AMRAP workout calls for 20 reps per exercise, there is nothing to stop you from doing 15 or 10 reps instead. Adapt your chosen workout according to your needs and abilities.

AMRAP Workout Drawbacks

As popular and effective as AMRAP workouts are, there are a few disadvantages you need to consider before you start using this popular training method:

Not so good for hypertrophy – most AMRAP workouts fall under the banner of GPP training, which is short for general physical preparedness. In other words, while AMRAP workouts can help you get fit and improve your muscular endurance, they’re less useful for building muscle size or pure strength.

Risk of injury – doing a workout against the clock may mean that some people focus more on pumping out the reps than doing each exercise correctly. Poor exercise form could result in injury. Your form is also likely to slip during the latter stages of your workout as you get more tired.

Monopolizing training equipment – if you are doing an AMRAP workout that uses training equipment, such as dumbbells or kettlebells, you’re going to need them for the entire duration of your workout, which could be 20-30 minutes or more.

That’s no problem if you work out in your own garage gym, but it could be an issue in a commercial gym. You could end up annoying your fellow exercisers, or someone could take something you need for your workout, bringing it to an unscheduled end.

Overdoing it – because AMRAP workouts are competitive, it’s all too easy to set off too fast and end up overdoing it. Going too fast at the start could even mean that you are unable to finish your workout. If you really overdo it, you could end up making yourself sick or even risking a heart attack.

If you are new to AMRAP training, make sure you start your workout at a sensible pace to avoid tiring too soon. You can always speed up toward the end of your workout if you have any energy to spare.

Example AMRAP Workouts

While there is nothing to stop you from creating your own AMRAP workouts or Googling “AMRAP workouts” and seeing what comes up, to save you the trouble, we’ve listed ten of our favorites below.

Remember, you can change any of these workouts by adjusting the time frame or the number of reps.

Before you start, make sure you spend a few minutes warming up to reduce your risk of injury and ensure your body is ready for what you are about to do. A few minutes of light cardio followed by some joint mobility and dynamic stretches will suffice.

1. Kettlebell AMRAP Workout

All you need for this workout is one kettlebell. It works your entire body and can be done more or less on the spot, making it ideal for home exercisers and anyone with minimal training space.

Do as many rounds as possible of the following exercises in 15 minutes: 

1. Kettlebell swings x 15
2. Halos x 10
3. Goblet squats x 10
4. Single-arm overhead press (left) x 5
5. Single-arm overhead press (right) x 5

2. CrossFit Cindy AMRAP Workout 

Cindy is a popular full-body CrossFit workout. I’ve modified and improved it somewhat slightly by adding another exercise (jump rope) to make it even more demanding.

Do as many rounds as possible of the following exercises in 20 minutes: 

1. Pull-ups x 5
2. Push-ups x 10
3. Air squats x 15
4. Jump rope double unders x 20

3. Barbell Floor to Overhead AMRAP Workout

Each lap of this AMRAP workout starts with your barbell resting on the floor and ends with it held overhead, which is where it gets its name. We’ve purposely kept the reps relatively low for this one so you can go a little heavier and build strength as well as cardiovascular endurance.

Do as many rounds as possible of the following exercises in 15 minutes: 

1. Deadlift x 5
2. Romanian deadlift x 5
3. Hang clean x 5
4. Front squat x 5
5. Push press x 5
6. Back squat x 5

This workout is a form of complex training. Read more about this challenging, effective workout method in this comprehensive guide. 

4. Cardio AMRAP Workout

While most AMRAP workouts involve strength training exercises, they don’t have to. This workout is all about cardio and calorie burning. It’s a good workout for anyone who finds regular cardio boring or needs an alternative to interval training.

Do as many rounds as possible of the following exercises in 30 minutes: 

1. Rower x 20 calories
2. Jumping jacks x 25
3. Treadmill x 400 meters
4. Jump rope x 50
5. Assault bike x 20 calories
6. Burpees x 10

5. Push-pull-legs AMRAP Workout

The push-pull-legs workout is usually associated with bodybuilding training, but there is nothing wrong with using this format for AMRAP. Using a pull-pull-legs sequence means that you should be able to maintain a brisk pace as each exercise provides a rest from the one that preceded it.

Do as many rounds as possible of the following exercises in 25 minutes: 

1. Dips x 10
2. Inverted rows x 10
3. Lunges x 10 per leg
4. Push-ups x 10
5. Chin-ups x 10
6. Squat jumps x 10

6. PAUL AMRAP Workout

PUAL stands for plyometrics, abs, upper body, and lower body, which is the order of exercises for this short but sweet AMRAP workout. Taking just ten minutes, this is the ideal finisher after a gym-based strength training program.

Do as many rounds as possible of the following exercises in 10 minutes: 

1. Box jumps x 12
2. V-sits x 12
3. Pike push-ups x 12
4. Walking lunges x 12 per leg

7. Dumbbells Only AMRAP Workout

Train every muscle in your body with this simple but effective dumbbell-only workout. Use the same weights for all the exercises.

Do as many rounds as possible of the following exercises in 30 minutes: 

1. Dumbbell squats x 20
2. Dumbbell incline press x 15
3. Chest-supported dumbbell row x 15
4. Dumbbell Romanian deadlift x 20
5. Overhead dumbbell press x 15
6. Dumbbell biceps curls x 15

8. No Frills Bodyweight AMRAP Workout

No time or training equipment? This 10-minute bodyweight workout is the perfect fix when you need to exercise but have to do it in a hurry!

Do as many rounds as possible of the following exercises in 10 minutes: 

1. Box jumps x 20
2. Push-ups x 15
3. Russian twists x 10 per side
4. Supine back extensions x 15

9. Resistance Band AMRAP Workout

Resistance bands are fantastic for home exercisers, for when you’re traveling, and anytime you need a workout that’s portable and joint-friendly. All you need for this workout is a single band with handles.

Do as many rounds as possible of the following exercises in 15 minutes: 

1. Deadlifts with bands x 20
2. Resistance band shoulder press x 10
3. Good morning with bands x 15
4. Floor press with bands x 10
5. Resistance band seated row x 10

Related: 12 Best Resistance Bands Reviewed for 2024

10. Kitchen Sink AMRAP Workout

Most AMRAP workouts use the same workout tool from start to finish. This one is a little different in that each exercise uses something different. Needless to say, this workout works best in quiet gyms as you’ll need to monopolize a lot of equipment.

Do as many rounds as possible of the following exercises in 30 minutes: 

1. Front squat x 15
2. Leg curls x 15
3. Barbell bench press x 15
4. Two-handed bent-over dumbbell row x 15
5. Shoulder press machine x 15
6. Biceps cable curls x 15
7. EZ bar skull crushers x 15
8. Hanging knee raises x 15

AMRAP Workout Tips

Get more from your AMRAP workouts with these handy and practical tips!

Pace yourself– AMRAP workouts often look much easier on paper than they are in reality. 20 minutes can feel like a VERY long time if you start your workout too fast. Make sure you finish your AMRAP workout by pacing yourself and leaving some gas in the tank for the last few minutes. It’s always better to start slow and speed up than start fast and have to stop.

Perfect form always– don’t risk injury by breaking form and doing exercises incorrectly. Take whatever rests you need to take to ensure that you do each and every rep properly. There is no point cheating to pump out reps faster if you end up getting hurt.

Be flexible– it’s okay to modify an AMRAP workout partway through if you find it’s harder than you expected. For example, you might switch from 15 reps per exercise to 10 to avoid poor technique.

Record your progress– make sure you count how many rounds you have done so that you have a target to beat next time. Make a note of any incomplete rounds too. For example, if your workout consists of six exercises, and you complete five laps and two exercises in the designated time frame, your goal is to do at least five laps and three exercises next time.

Do a variety of workouts– while it’s okay to have a favorite AMRAP workout, make sure you don’t do that workout so often that it starts to become boring or ineffective. Keep your training interesting and productive by rotating through several AMRAP workouts. This will also help develop a better level of all-around fitness.

Use but don’t abuse AMRAP training– AMRAP workouts are effective because they’re intense. They cram a whole lot of work into a relatively short time. Doing too many AMRAP workouts could lead to overtraining. Make sure you balance the intensity of AMRAP training with adequate rest and recovery.

AMRAP Workout FAQs

Got a question about these AMRAP Workouts, or this style of training in general? No problem, because I’ve got the answers. Alternatively, you can drop me a line in the comments section below, and I’ll get back to you ASAP. 

1. What does AMRAP stand for?

AMRAP can stand for As Many Reps As Possible or As Many Rounds As Possible. In the first instance, you simply rep out to failure. This is a common term during bodyweight exercises, where it’s almost impossible to tell you how many reps to do. 

In the second instance, AMRAP is used during circuit-type workouts to determine how many laps you should perform. This type of AMRAP workout is against the clock, and you do as many rounds as you can in the allotted time. This AMRAP style is popular with CrossFit and used in other conditioning workouts. 

2. Are AMRAP workouts good for burning fat and weight management? 

In my experience, AMRAP workouts are GREAT for fat-burning and weight management. Working against the clock encourages you to “hustle that muscle” and cram more training volume into less time. This increases your calorie expenditure, potentially accelerating weight loss.

Of course, you can’t out-train a bad diet, so AMRAP workouts must be paired with a calorie deficit to achieve your weight loss and fat-burning goals. 

3. Can you build muscle with AMRAP workouts? 

While AMRAP workouts can lead to muscle gain, that is not their primary purpose. Instead, AMRAP workouts are generally best for conditioning and fat loss. However, provided you take your sets close to failure, you will probably experience at least a little hypertrophy. That said, this is a side-effect rather than the purpose of this type of training. 

4. Do I need to use AMRAP training all the time? 

You can use AMRAP however you want to. For some, this means doing AMRAP workouts every time you exercise. Others enjoy occasional AMRAP workouts to break up their training routine and avoid boredom.

If you do AMRAP workouts regularly, make sure you include some light/recovery workouts in your schedule, as racing against the clock to do as many laps as possible can be exhausting, and could lead to overtraining. 

Personally, I prefer to do 1-2 AMRAP workouts per week and 1-2 regular workouts. This provides an ideal balance between intense and less intense training. 

5. Are AMRAP workouts suitable for beginners? 

While AMRAP training can be very intense, it’s also suitable for beginners. Why? Because it’s up to you how many laps you do and how hard you work. 

For example, consider this upper-body workout: 

1. Pull-ups x 5 
2. Push-ups x 10 
3. Inverted rows x 10 
4. Dips x 5 

A fit, experienced exerciser could probably do 12-15 laps in 30 minutes. In contrast, a less-fit beginner might only do 6-8. Both fitness levels can do the same workout, however, their workload will be very different. So, just pace yourself and do as many rounds as possible, adjusted according to your abilities. 

AMRAP – Wrapping Up

AMRAP workouts are effective and challenging. They’ll help improve your fitness, endurance, and body composition. Training AMRAP style is also very time-efficient; most workouts last 20-30 minutes, and often less.

But, as valuable as AMRAP workouts undoubtedly are, they’re not the only way to train. Instead, they are one of the many workout tools you can use to reach your fitness goals.

AMRAP workouts ARE very popular, but that doesn’t mean you have to go all AMRAP, all the time. You don’t have to get married to AMRAP workouts!

Remember that even the best workouts also have drawbacks, and while AMRAP training is good for GPP, it’s less useful for building muscle or strength.

References: 

1 – Forte LDM, Freire YGC, Júnior JSDS, Melo DA, Meireles CLS. Physiological responses after two different CrossFit workouts. Biol Sport. 2022 Mar;39(2):231-236. doi: 10.5114/biolsport.2021.102928. Epub 2021 Apr 9. PMID: 35309530; PMCID: PMC8919890.

---