How to Use AMRAP Workouts in Your Routine

Aside from a good sweat, theres nothing the fitness industry loves more than a great acronym. HIIT , DOMS , EPOC , TUT , MHR , 1RM spend almost any time around the dumbbell rack and youll hear enough training abbreviations to make your head spin. But if your goal is to shed fat and boost athleticism, one acronym you should keep in mind is AMRAP.

It stands for as many reps (or rounds) as possible, and if youre a CrossFitter, youre likely well acquainted with this intense method of metabolic conditioning. If youre not familiar with the protocol, you can think of it as a race against the clock. The goal is to complete as many reps of a single exercise (such as the burpee) or rounds of a circuit (back-to-back sets of multiple exercises) as possible in a specific amount of time, which can range from less than 60 seconds to more than 20 minutes.

Unlike EMOM (every minute on the minute) training, recovery isnt built into AMRAP. You rest only as much as absolutely necessary (and not a second more) to bang out as many high-quality reps or rounds as possible before the clock runs out. In the process, youll shift your metabolism into overdrive and elevate your cardiorespiratory fitness.

The goal-oriented nature of AMRAP training also makes it an excellent way to gauge progress as you try to beat your previous total each time you perform a particular AMRAP protocol. That can be especially useful if you're stuck working out at home without access to a gym full of weights and you can't add more plates or progress up the dumbbell rack. But as with every form of training, the key to optimizing its effectiveness is knowing how to weave it into your program.

Your move:

You can either perform a longer AMRAP routine as a self-contained workout or tack a shorter one onto an existing workout as a finisherrepeating the latter from week to week is a great way to measure progress. In theory, you can use AMRAP training for either cardio or strength training, but the fast pace, high rep nature of AMRAP lends itself much better to cardio. Plus, doing max reps for time with heavy loads is also an easy way to get injured. So keep your loads light, your reps high, and your pace fast as you shoot for a new PR each time you perform an AMRAP session.

If youre not sure where to start, check out Bobby Maximuss Lower Trinity Workout . In just 15 minutes, youll work up a serious sweat and have your abs and legs on fire.

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How to Use AMRAP Workouts in Your Routine

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