What Is an AMRAP Workout? Discover the Benefits of This Interval Training Method

There are plenty of workouts to help you reach your fitness goals. AMRAP (as many repetitions/rounds as possible) is an exercise method often used in circuit and high-intensity interval training (HIIT). It’s simple, effective, and versatile.

“Because you work at your own capacity, AMRAP workouts can be used to build strength, muscular endurance, and cardio fitness," said Darlene Marshall, a NASM-certified personal trainer. It’s a great option for people of different fitness levels.

Here’s what you need to know about AMRAP workouts, including their benefits and tips to get started.

What does AMRAP mean? 

An AMRAP workout is a form of interval training that involves doing as many repetitions (or rounds) as possible in a specific timeframe. 

There are different ways to structure an AMRAP workout. One approach is to focus on “reps” by doing as many repetitions of an exercise as possible within a set amount of time — usually 20 seconds to 2 minutes. This approach typically involves performing a circuit of different exercises. For example, you might choose four exercises, performing each for 1 minute and moving from one exercise to the next with little to no rest, Marshall explained.

You can also take the "rounds" approach to an AMRAP workout. This involves doing as many rounds of a circuit as you can in a set amount of time, resting as needed. A sample round may include 15 jumping jacks, 10 squats, and 5 push-ups. The goal is to complete as many rounds as possible within the allotted time. 

What are the benefits of AMRAP workouts? 

There are many perks to AMRAP workouts. Here are a few noteworthy reasons to incorporate them into your workout routine. 

Increase muscular strength and endurance 

In AMRAP workouts, you exercise continuously for a set period. This method increases your muscles’ time under tension, or how long they actively work during exercise. Time under tension can help build muscle strength and endurance, said Amie Dworecki, a certified running coach and personal trainer.

Improve cardiovascular endurance

The usual approach to building cardiovascular fitness is to exercise at a consistent, moderate pace for an extended period. But an AMRAP workout may offer similar benefits in a shorter time. 

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• Looking for other HIIT workouts? Consider Tabata training, which involves switching between 20-second exercise intervals and 10-second rest intervals.

• Try the AMRAP method while circuit training. You can combine cardio and strength-training exercises in one circuit training workout. Here’s how to get started.

• Should you do cardio before or after weights? Find out what experts say about the best method to reach your fitness goals.

Cardiovascular endurance is typically measured by VO₂ max, the maximum amount of oxygen your body uses during exercise. AMRAP workouts may boost cardio endurance by challenging you to maintain vigorous effort for short intervals. This can strengthen your heart and lungs and improve endurance over time.

One study found that young women who did 20-minute HIIT workouts 4 times per week for 5 weeks improved their VO₂ max by 9%. The improvement was nearly equal to that of a group who cycled at a steady state for 40 minutes, 4 days per week.

According to Marshall, the key to seeing cardio benefits from AMRAP is keeping resistance low and moving quickly from one exercise to the next with little to no rest between each move. 

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Burn calories 

AMRAP workouts burn calories quickly. A small study tested HIIT using a resistance machine that combines cardio and strength training exercises. Researchers found that HIIT burned more calories (12.6 calories per minute) than steady-state resistance training (8.8 calories per minute), running (9.5 calories per minute), and cycling (9.2 calories per minute).

HIIT, including AMRAP workouts, can also help your body keep burning calories after exercise. Because HIIT is more intense than other workouts, your body uses more oxygen and energy to recover. This recovery process may result in increased calorie burn after exercise — a phenomenon called excess post-exercise oxygen consumption (EPOC).

Make workouts more efficient 

The goal of an AMRAP workout is to do as much work as possible within a time. This allows you to fit many exercises or reps into a short period. In fact, you can get a full-body workout in just 20 minutes by including upper and lower-body exercises in your AMRAP sessions.

A review found that HIIT and steady-state exercise reduced fat and waist circumference in adults who were considered overweight or obese. But HIIT required roughly 40% less time commitment. This makes AMRAP and other HIIT workouts great for a busy schedule.

Boosts mental health

The benefits of HIIT workouts, like AMRAP, go beyond the physical. Research shows that HIIT may improve depression and anxiety by boosting brain functions that affect mood. AMRAP workouts can also help sharpen your focus and determination as you maintain exercise intensity and form while pushing through fatigue.

Regular HIIT sessions have been shown to improve memory and help the brain filter out irrelevant information. They may also enhance mental flexibility, which allows you to switch between thinking about different concepts.

Works for different fitness level

You can customize AMRAP workouts to suit your fitness level. "For example, a push-up could be performed from the knees for beginners, standard for intermediate, and with a clap for advanced," Dworecki said. 

You can also work at your own pace. "A more fit person will complete more reps, while a beginner will do fewer, but both will be working at their own maximum effort," Dworecki added. 

How to structure an AMRAP workout

AMRAP workouts aren’t for the faint of heart. If you’re new to this HIIT method, use these tips to create an AMRAP workout that’s safe and effective:

• Start slowly. Like other forms of HIIT, AMRAP is intense. If you go too fast or try to do more than you’re ready for, you’ll run out of energy before the workout ends. You may even injure yourself. It’s best to start slowly. Keep your AMRAP workouts short –– around 10 minutes –– and move with control. Start with one session per week and build up to two or three.

• Set manageable time intervals. An AMRAP routine can last as long or short as you’d like. Dworecki suggested beginners do exercises for 30 seconds, aiming to complete as many reps as possible. Rest for 30-60 seconds before moving on to the next exercise.

• Focus on exercise form. Because AMRAP workouts push you to do as many reps or rounds as possible, it’s easy to get sloppy. But poor form decreases the benefit of each exercise and increases your injury risk. Marshall recommended waiting until you feel confident with a movement pattern before adding it to an AMRAP workout. Then, focus on performing solid reps of each exercise. Slow down or rest if you can’t maintain proper form throughout your workout.

• Choose a mix of exercises. Dworecki recommended including exercises that target several large muscle groups. Aim for three to four AMRAP exercises per workout. For example, do up to two lower-body exercises, one or two upper-body exercises, one core exercise, and one full-body or cardio exercise. For example, squats, push-ups, planks, and mountain climbers.

• Track your progress. Log your AMRAP workouts on your phone or with pen and paper. Note how many reps or rounds you complete and the weight you used (if any). This gives you a target to aim for the next time you do that workout. You can also track your progress, doing more reps, completing more rounds, or lifting more weight as your fitness improves.

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Written by:

Lauren Bedosky

Lauren Bedosky has been a freelance health and fitness writer for nearly a decade. She has written for many brands and publications, including Runner's World, Nike, the UFC, Women's Health, and BlueCross BlueShield.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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