AMRAP, or “As Many Rounds/Reps as Possible,” is a type of high-intensity interval training that has grown in popularity in recent years—and for good reason. These short, challenging metabolic-conditioning workouts are fast, fun and effective.
The “reps” version of AMRAP involves selecting only one exercise and a time constraint. For example, completing as many push-ups as possible in a five-minute time period. This is a great tool for training and measuring your muscular endurance (and mental fortitude!) over time.
The “rounds” version of AMRAP can make up an entire express workout. Simply select a short series of exercises and a defined number of repetitions for each one. Set a time constraint and perform the complete series of exercises as many times as possible. The Aim is Intensity.

The Benefits


You will enjoy the challenge and the ability to pace, and can be done in a group, the competition and camaraderie of exercising with other participants.


Any exercise can be selected based on your ability level and he or she has complete control over the pace of the workout. AMRAP is also great in a group format because every person in the group can move at his or her own pace, yet still be motivated and challenged by the speed of others.


Completing the same AMRAP workout again over time is a great tool for measuring progress in developing in muscular endurance and cardiovascular capacity.


No matter if you are a total beginner or an elite athlete, this format will be challenging. If you need to do band-assisted Pull Ups, or Press Ups on your knees instead, then do that. AMRAPS can be easily scaled to suit all abilities, the right attitude to give it all you have is the most important thing!

Most AMRAPS tend to be between 5 – 30 minutes long, but there are many exceptions.

This kind of workout is very intense and time efficient. It’s individually challenging due to the possibility to create a personal plan for every skill level. You can integrate all kind of exercises and it presents a perfect mixture of strength and endurance training.


• Burn fat
• Test your mental toughness
• Improve your technique under pressure and fatigue
• Build strength and conditioning
• Increase your capacity for working well at a high heart rate
• Testing your physical limits

A Word of Caution

As a health and fitness professional, AMRAP workouts are some of the hardest to coach. Encourage yourself to “push your limits,” even ensure to maintain proper form throughout. It is essential to pay close attention to form and movement mechanics, especially toward end of the workout (when fatigue can cause form to suffer), and know when to pull back on the reins.

The Workout

The following AMRAP workout is a great combination of strength and power movements, spanning across the entire foundational movement spectrum.
Ensure your clients are properly warmed up before they dive into this challenging workout.
15 Minutes: As Many Rounds as Possible
15 Push Ups
20 Air Squat
10 Pull ups
20 Crunches