One of our favourite things about fitness is the variety of workouts you can do. From CrossFit [1] to steady-state cardio [2], the options are endless. If you're short on time and want a workout that will maximise your fat burn [3] and strengthen your entire body, allow us to introduce you to AMRAP.
What Is an AMRAP Workout?
AMRAP is an acronym that stands for "as many reps as possible," Chontel Duncan [4], SWEAT app [5] trainer and creator of the FIERCE program, told POPSUGAR. It's a form of HIIT "and focuses on pushing yourself as much as possible during a set time frame," she explained.
AMRAP-style workouts are great for when you're short on time or just want to challenge yourself and get extra sweaty. "The goal of doing an effective AMRAP workout is to focus on intensity, working as hard as you can in short bursts with only short breaks in between," Chontel said.
An example of an AMRAP workout would be seeing how many squat jumps you can complete in 40 seconds followed by a 20-second rest. Then, you'd move on to performing push-ups for 40 seconds followed by 20 seconds of rest. According to Chontel, AMRAP workouts can vary in length from shorter periods of time up to 45 minutes. If you're in a time crunch, AMRAP workouts are definitely the way to go.
Another reason you should consider adding AMRAP workouts into your routine is because you control the pace. "This ability to set the pace is incredibly valuable on the days you need to take it slow," Chontel said.
What Are the Benefits of AMRAP Workouts?
You definitely don't have to give up workouts like Pilates, strength training, and cardio. Instead, consider adding AMRAP into your routine when you want a quick sweat sesh or you simply want a change of pace and intensity. Along with being a time-saver, Chontel said the benefits of doing AMRAP workouts are:
- They can help you burn fat due to the intensity of the workout.
- They're suitable for all fitness levels.
- They're easy to modify. You can increase or decrease the work-to-rest ratio depending on your fitness level. To make your workout more challenging, increase your work period and decrease your rest period. To make it easier, decrease the work period and increase your rest period.
- It can be done anywhere with or without equipment.
If the AMRAP style of training sounds like something your muscles need, you can check out Chontel's full program on the SWEAT app and follow along with the 30-day SWEAT Nation challenge beginning July 30, 2019 on the SWEAT app.