AMRAP Workouts to do at Home
AMRAP workouts are becoming increasingly popular because of their simple, yet effective concept. AMRAP stands for “As Many Rounds As Possible” or “As Many Reps As Possible.” This means you do as many repetitions of a single exercise as you can within a set time. AMRAP increases both your strength and aerobic capacity while also being unique to you. You don’t need to compete with anyone other than yourself, so you’re much less likely to get injured or feel like you aren’t keeping up.
A good AMRAP routine is at least six to eight minutes long. Depending on your fitness level, that may be all you can do. If you are more advanced, then you can move up to 10 – 15 minutes. Each exercise is performed consecutively with minimal breaks. You can do only cardio exercises or only strength training exercises. The beauty of AMRAP is that it can be done anywhere because all you need is your body. You can also do two AMRAPs – one cardio and one strength – to get an amazing workout in under 30 minutes.
Since the goal is to do as many exercises as possible, your natural instinct will be to rush through the first few rounds. However, this will leave you exhausted by the middle of your workout. Try to pace yourself so that each round is similar to the other and make sure your form is on point at all times.
Do the same workout at least twice. It’s tempting to add on time so you can push yourself, but try to do the same exact workout at least twice before moving on. This will give you a better idea of your baseline and your improvements. Keep track of how many reps you do each session so you can monitor your progress over time.
Ready to get started? Here are two AMRAP routines you can do at home.
Perform 10 reps of each exercise, taking breaks as needed. Set your timer for 6 to 8 minutes to begin. You can add time if you want more!
1. Jumping Jacks - This is the classic move. Jump your feet out as you swing your arms overhead. Bring your arms down as you jump your legs back in.
2. Mountain Climbers – Begin in a high plank. Bring one knee towards your chest and as you are bringing it back, bring the other knee towards your chest. It will feel like you are running. If this is too intense, place your first foot back on the ground before bringing the second knee to your chest. Do 10 reps per leg.
3. Seal Jacks – This move is like a classic jumping jack. Instead of raising your hands above your head, keep them parallel to the floor. As you jump your legs back in, swing your arms towards each other, so that you can clap.
4. Squat Jumps – Begin with your feet hip width apart. Press your hips down into a squat position. Explode up into a jump and land softly back on your feet.
Strength Training AMRAP
Do 5 to 10 reps of each move, depending on your fitness level. Just make sure you do the same amount of reps each time. Take breaks as needed, but keep them brief. Set your timer for 6 to 8 minutes.
1. Body Squat – Begin with your feet hip distance apart. As you press your hips down, be sure to keep your chest up. Your weight should be in your heels and stick your butt out as you lower down. Come back up for one rep.
2. Pushup – Begin in a high plank. Bend your elbows and lower your chest to floor, while keeping your entire body in a line. Get your chest as close to the floor as you can before lifting back up. You can do these on your knees if needed.
3. Reverse Lunge – Begin with your fit hip width apart. Step one leg back, balancing on the ball of the back foot. Lower down, bending both knees. Make sure your front knee doesn’t go past your front foot. Do 3 – 5 reps on each leg.
4. Y Lifts – Lay on your belly, extending your arms in front of you. Form a “Y” with your arms, with palms facing each other. Keep your shoulders lifted as you lift and lower your arms for 10 reps.
You can mix and match your favorite body work exercises to create your own AMRAP workout. Just make sure to take minimal breaks and don’t push yourself too hard at first. With consistent practice you’ll see improvements in no time!