Description

What is AMRAP?

AMRAP is a form of high-intensity interval training (HIIT) that stands for ‘as many reps as possible’.

If you want a workout that raises your heart rate to burn a ton of calories while building lean muscle strength, AMRAP workouts will push you to your fitness limit. This form of exercise is suitable for those with limited time, but it is not a workout for beginners new to HIIT.

Choose four different exercises that you will perform at your maximum effort for 20 seconds. Download a free Tabata app on your phone, which will alert you to change the exercise every 20 seconds. This will keep you motivated throughout. Tabata 20-second intervals on your chosen app are easy to set up, and each app will provide simple instructions for use.

Continue through the four exercises, switching every 20 seconds without rest until you reach five minutes. You have completed one AMRAP set. Rest for up to one minute.

Try bodyweight exercises like press-ups, sit-ups, burpees, and star jumps, or use a kettlebell or a dumbbell to build lean muscle mass. Some examples of kettlebell exercises include the alternate one-legged deadlift, tricep dips, step-back lunge and curl, goblet squat and curl, alternate kettlebell swing, or bicep curl.

A 25-minute workout will include five AMRAP sessions. Choose four different exercises for each AMRAP five-minute session and perform to your maximum effort. This is high-intensity interval training, so make sure you warm up your body for several minutes before starting the AMRAP workouts.

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