This bodyweight amrap workout is beginner-friendly and targets your entire body

Keeping track for progression:

A big part of AMRAP workouts is keeping track of the amount of rounds or reps you’ve completed. That way you can try the same workout again in a week or so and see if you can beat your previous score.

AMRAP workouts allow you to easily track progress. The progressive overload technique is simple, doing more rounds (or reps) than your last workout means you’ve progressed and you are continually overloading the stimulus you are putting on your muscles and body.

That said, you can also mix in other methods of progression such as increasing the resistance (if using some kind of equipment). 

AMRAP in Crossfit means you should be precise in the timing of your AMRAP workouts, counting reps completed then calculating your score. There are plenty of free apps to help with tracking the results of your AMRAP workouts.

We will explain more about how to structure AMRAPs, so you can have an endless supply of AMRAP workouts by creating them yourself!

MORE AMRAP WORKOUT EXAMPLES:

Since we’ve already given you a few AMRAP workouts up until now, we are going to give you just a few more, and then finally we will show you how to create your own AMRAPs and program AMRAP training into your weekly routine.

15 Minute Kettlebell AMRAP Workout (one kettlebell):

• Alternating Swings x 10
• Goblet Squat x 10
• Snatch x 5 (each side)
• Push Ups x 10
• Bent over rows x 8 (each side)

Benefits: Build Muscle, Endurance, Cardiovascular Health, Core Strength & Stability, Mental Toughness

30 Minute Dumbbell AMRAP:

This workout will be split into 3 blocks of 8 minutes. You will have 2 minutes rest between blocks.

Block 1:

• Dumbbell Thrusters x 5 reps
• Dumbbell Renegade Rows x 10 reps (5 each arm)
• Dumbbell Sumo Deadlifts x 10 reps

Block 2:

• Dumbbell Burpees (no Jump) x 5 reps
• Dumbbell Swing x 10 reps
• Dumbbell Floor Press x 10 reps

Block 3:

• Dumbbell Overhead Press x 8 reps
• Dumbbell Goblet Squat x 8 reps
• Dumbbell Bent Over Row x 8 reps

Benefits: Hypertrophy, Strength & Conditioning

WHAT IS THE MEANING OF AMRAP?

The definition of the acronym AMRAP is “As Many Rounds (or Reps) As Possible”. An AMRAP routine is a high-intensity metabolic workout that typically consists of a few exercises (although it can be just one exercise or many exercises) done in a continuous circuit, with minimal rest (only when you absolutely have to), for an allotted time.

Generally speaking, with «AMRAP workouts» the ‘R’ in AMRAP means Rounds. But, if a program mentions a specific exercise to be done for «AMRAP», it means as many repetitions as possible.

AMRAP Rest Time:

With an AMRAP workout, you will be pushing your body to the max, only resting when you really must (for example, if you are unable to complete a rep with proper form, you can pause, then continue, and/or slow down the pace). All in all, the goal is to do as many rounds or reps as possible within a set time. So, AMRAP workouts are meant to be intense.

How long are AMRAP workouts?

AMRAP workouts can range from 3 minutes to as much as 30-60 minutes. Of course, you need to be in stellar shape if you are doing long AMRAP workouts. Be that as it may, usually long AMRAPs are broken down into different AMRAP blocks with rest taken between blocks. 

Either way, AMRAPs are hard. So, beginners should aim for 5-15 minute AMRAP workouts. 

Examples of AMRAP workouts:

1) 10-minute bodyweight AMRAP (As Many RoundsAs Possible) workout:

• Exercise 1: Burpees x 10
• Exercise 2: Push Ups x 15
• Exercise 3: Pull Ups x 5

You will do one exercise after the other, continually repeating the circuit, only resting when you absolutely have to, for 10 minutes. If you do rest, it’s just a short rest so you can catch your breath before the next exercise or a pause within your set (in position).

Once the 10 minutes is up, you are finished with the AMRAP workout. It’s very straightforward and very brutal.

Here’s another example…

2) 1-Exercise 5 Minute Bodyweight AMRAP (As Many Reps As Possible):

Burpees

For this AMRAP, you are only doing burpees. So you will do as many burpees as you can in 5 minutes. That’s it. Simple yet effective.

And another example…

3) 15-Minute Kettlebell AMRAP Workout (As Many Rounds As Possible):

• Exercise 1: Front Squat x 5 reps
• Exercise 2: Bent Over Row x 5 reps
• Exercise 3: Cleans x 5 reps
• Exercise 4: Kettlebell Swings x 5 reps

For AMRAP workouts with free weights, you won’t be using very heavy weights, as you need a weight that is sustainable for the length of the workout, and for all the exercises included. AMRAP workouts are done for conditioning purposes and high volume resistance training. Your goal is to rest as little as possible so you can get as many rounds or reps in within the allotted time. Even a light weight load will start to feel very heavy after a few minutes!

Tips for the best AMRAP workouts

1. Be sure to select exercises you can perform with proper form even when moving quickly. Form trumps speed, so it behooves you to slow down a little if necessary to maintain good form. If you tire before the timed interval is over, stop and rest rather than push through with sloppy form.
2. If you’re new to AMRAP workouts, start small. Try a 5 to 10-minute workout and build up gradually over time.
3. Record your results so that you can monitor your fitness improvements over time.

Editors’ Recommendations

• 5 fantastic dumbbell hamstring exercises to take your gains to the next level

• Do these quad exercises to build leg size and strength

• How to do a perfect pushup every time, according to a pro trainer

• Resistance bands vs weights: Which are better for building muscle?

• How to train for your first century bike ride (tips to help you get you through all the miles)

What does a typical AMRAP workout look like?

The good thing about AMRAP is that you can choose the exercises you do based on what you enjoy doing, or weaknesses and injuries you may have. But a good example of an AMRAP workout might be to do 20 squats, 10 burpees, 10 push ups, 10 V-ups and 10 squat jumps in 12 minutes – completing as many rounds as you can in the allotted time. It might sound short, but trust us, it’s intense, and many experts create a longer workout by putting three different sets of AMRAP sequences (12 minutes each, for example) together.

If you do opt for a single 12-minute sequence, you’ve got to go hard. “For the shorter style, where it is likely fatigue levels are higher than with a longer main workout, the aim is to work for more intense, shorter periods in the max heart rate zone, to really develop fitness quickly.”

Read more: 11 Best Yoga Mats For A More Comfortable Flow

As well as reducing or increasing the amount of time you’re working against, you can also modify the exercise themselves (by adding or removing weights), or add plyometric elements. “Personally, I believe that less technical or complex moves work best for this kind of exercise, as it gives you the best chance to incorporate a high amount of reps,” explains Lewin. “Compound exercises that work multiple muscle groups at the same time but can be easily adapted as your fitness improves are ideal.” That could be making the jump from squats to squat jumps, kneeling push ups to full push ups, and step backs to full burpees.

Как понять, что программу пора менять?

Иногда бывает так, что вы вроде бы тренируетесь по плану, но улучшений физической формы не происходит. Значит ли это, что тренировочный план нужно переписать?

«Основной индикатор того, что программу необходимо менять — отсутствие прогресса, — согласна Юлия Гуляева. — Однако здесь следует быть с собой честными и четко ответить на вопрос: а действительно ли вы ее придерживались? Не было ли пропусков по причине болезни, отпуска или другим? Соблюдены ли остальные немаловажные условия: питание, сон, восстановление? Не было ли сильных эмоциональных стрессов, которые вызывают резкий рост уровня кортизола, а он препятствует прогрессу в тренировках? Если хотя бы на один вопрос вы ответили утвердительно, то можно попробовать более строго соблюдать все условия. Если других причин нет, то дело в программе».

•Вариант 1: нагрузка стала привычной и ее уже не хватает для создания необходимого уровня стресса, чтобы запустить адаптационные механизмы. Достигнуто так называемое тренировочное плато. Необходимо пересмотреть, усилить программу.

•Вариант 2: нагрузка была слишком большой и возникла перетренированность. Она выражается в виде отсутствия прогресса, сопровождается снижением иммунитета (частыми простудами, вирусами, герпесом), ухудшением сна, изменением аппетита, отсутствием желания идти на тренировку, общим плохим состоянием. Необходимо взять паузу и дать организму восстановиться.

BEST AMRAP WORKOUT EQUIPMENT:

The following equipment are the best for AMRAP workouts as they are the most versatile in the types of exercises you can do. We mentioned several full-body compound movements earlier in the post, like the renegade row, for example, in which both dumbbells and kettlebells can be used. These equipment options also offer the correct weight load/resistance for AMRAPs:

1. Barbell (even unloaded will be killer!)
2. Dumbbells
3. Kettlebells
4. Resistance Bands
5. Steel Maces

Of course, the above is not an exhaustive list. Other fitness tools can be used for AMRAPs, such as sandbags, battle ropes, slam balls, and even big tires!

Out of all of these, we think dumbbells, kettlebells, bands, and steel maces are the best as they are very versatile in terms of the exercises that can be done. 

Feel free to search through our blog for all the different dumbbell, kettlebell and steel mace exercises we’ve made blogs about.

How to Add AMRAP Workouts to Your Fitness Routine

Regardless of the type of AMRAP workout you’re introducing into your routine, there are a few keys to success you’ll want to keep in mind.

Start off slow.

Despite their simplicity, AMRAP workouts put your mental and physical stamina to the test. And diving straight into 20-minute, cardio-heavy AMRAP training sessions might be too taxing on your body. That’s why Elliott recommends sticking with short AMRAP workouts that feel a bit too easy, allowing you to perfect your form and get acquainted with the format when you first start mixing them into your regimen. «Then, whether it be the next day or next week, try to really continue increasing the challenge of the exercises themselves, the number of reps you’re going to do , or the number of reps in a round,» she explains. «Continue to push yourself forward to build strength and endurance and increase the amount of time it takes to get to the point of failure.» (BTW, this concept is essentially progressive overload training.)

Go in with a plan.

In order to get the most out of these timed workouts, you’ll need to create a plan before you start sweating. Consider the muscle groups you want to target, if you want to focus on cardio or strength (or a mix of both), and the equipment you want to use, says Elliott. Then, if you’re trying a round-style AMRAP workout, choose four to six exercises that fit the bill and the time limit you want to give yourself, depending on your fitness level and the time you have available, says Melissa Kendter, an ACE-certified trainer, functional training specialist, and EvolveYou coach.

When deciding which moves to include, consider focusing on opposing muscle groups, suggests Kendter. For a full-body AMRAP workout, you might choose a «push» exercise, such as a shoulder press, and a «pull» exercise, such as a row, to work the upper body. Then, you might include a quad move, such as a squat, and a hamstring move, such as a deadlift, to train the lower body, she says. «Alternating between opposing muscle groups is great so you can sustain energy to go through rounds without burning out too quick,» she explains.

Of course, plans can change, and there’s no shame in modifying an exercise in the middle of your AMRAP workout to meet your needs. For instance, if you set out to complete 12 jump lunges but your legs are toast by the eighth rep, complete the remaining reps by doing forward lunges or another variation instead, says Elliott. Then, take note of the number of reps you’re able to do without modifications every time you tackle the workout so you can see how your fitness is progressing over time, she says.

Maintain good form.

Even though the goal of AMRAP workouts is to power through as many rounds or reps as possible, you shouldn’t let your form fall to the wayside. «You don’t want to go sloppily through the exercises and repetitions,» says Kendter. «It’s not a situation where speed trumps your form — you want to reap the benefits of having good form.»

For example, if the weights you’re using begin to feel so heavy that you need to use momentum — not your muscular strength — to complete the rep, it may be time to take a short break or modify the move, says Kendter. «If I think the weights are pulling me — I’m not controlling the momentum of the weight — that to me is a sign I need to take a break because I’m going to injure myself by letting dumbbells fly around without my muscles controlling their direction,» adds Elliott. You may also want to slow down, take a breather, or adjust the move if you’re feeling breathless, your lower back begins to ache (a sign your core isn’t fully engaged), or your grip strength is failing, says Elliott.

Make sure it’s not your only workout.

As with any type of training, AMRAP workouts generally shouldn’t be tackled every single day, says Kendter. «They usually are pretty intense, so I would suggest alternating between days of doing it just to allow your body to rest and recover,» she explains. By limiting yourself to AMRAP workouts just two to three days a week and mixing in other styles of training (think: yoga, cycling, weight lifting, Pilates), you’ll give your body the R&R it needs and reduce your risk of injury. (P.S., that’s not the only benefit cross-training has to offer.)

What is AMRAP?

“The goal of AMRAP workouts is to complete a list of moves as many times as you can in a set amount of time,” explains personal trainer Hannah Lewin. Whether squat jumps, lunges or push ups, they tend to comprise bodyweight exercises (as a starting point, but you can start to incorporate weights later down the line), but it is not the same as HIIT. “They are structured differently to HIIT, which has very strict work and rest periods,” Lewin explains. “AMRAP workouts create metabolic overload, pushing the body’s limits in terms of how it uses available energy.”

Read more: Best Treadmills For At Home Workouts

Low-Impact Bodyweight AMRAP Workout for Beginners

To get a taste of the training style, try Elliott’s bodyweight AMRAP workout, which requires just eight minutes of free time and is perfect for beginners. Since it’s free of jumps and other plyometric moves, the bodyweight AMRAP workout is also easy on your joints.

How it works: Set a timer for 8 minutes, then complete as many rounds as possible of the five exercises in that time frame, performing each move for the suggested number of reps.

What you’ll need: an exercise mat (optional)

Squat with Heel Lift to Reverse Lunge

A. Stand with feet slightly wider than hip-width apart, toes turned slightly outward and hands clasped in front of chest. Brace abdominal muscles to engage core.

B. Keeping chest proud and core engaged, lower into a squat, pushing hips back and down as if sitting into a chair. Thighs should be parallel to the floor. This is the starting position.

C. Press through feet to straighten legs and return to standing, simultaneously lowering hands down to sides and back behind body. Squeeze glutes and drive hips forward while rolling onto tip-toes and lifting heels.

D. Bring hands back in front of chest and lower into a squat, pushing hips back and down as if sitting into a chair. Thighs should be parallel to the floor.

E. Take a big step backward with right foot, keeping hips square to the front and pelvis neutral. Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.

F. Press into mid-foot and heel of left foot to step right foot up to meet left, staying in a low squat, to return to the starting position. That’s one rep.

Do 10 reps, alternating sides.

Inchworm to Plank Up-Down

A. Stand with feet shoulder-width apart, hands at sides. Hinge at the hips to fold forward, reaching palms to the floor (bending knees if necessary).

B. Keeping core tight and legs straight, walk hands forward to come to a high plank position.

C. Gently lower knees to the floor, keeping a straight line from crown of head to tailbone. Keeping hips square, lower right elbow to the floor, then left elbow, to come into a forearm plank. Place right hand under right shoulder, then left hand under left shoulder to return to a high plank.

D. Repeat the plank-up down with the left side leading, lowering left elbow to the floor, then right elbow, to come into a forearm plank. Place left hand under left shoulder, then right hand under right shoulder to return to a high plank.

E. Press through palms to lift knees off the floor. Roll back onto toes and bend knees while walking hands back towards the feet. Roll up one vertebra at a time to return to the starting position. That’s one rep.

Do 5 reps.

Lateral Lunge to Hip Circle

A. Stand with feet together, toes pointing forward, and hands clasped in front of chest.

B. Take a large step out to the right, feeling a stretch in inner thighs. Immediately lower into a lunge, sinking hips back and bending right knee to track directly in line with right foot. Keep left leg straight but not locked, with both feet pointing forward.

C. Push off the right foot to straighten right leg and bring it back up to meet the left, simultaneously lowering hands down to sides. Without touching right foot to the floor, drive right knee up and across body, moving knee as if you’re drawing a big circle. Return right foot to the floor. That’s one rep.

Do 10 reps, alternating sides.

Plié Squat Reach to Standing Reach

A. Stand with feet together, toes turned slightly out, and arms at sides. Take a big step toward the left and quickly lower into a squat, pushing hips back and down as if sitting into a chair. Thighs should be parallel to the floor. Simultaneously lower arms and reach fingertips toward the floor.

B. Press through feet to straighten legs, bringing left leg back to meet the right, extending torso upward, and raising arms over head, to return to standing. That’s one rep.

Do 10 reps, alternating sides.

Sit-Up with Reach-Back

A. Lie faceup with knees slightly bent, feet flat on the floor, and arms raised toward the ceiling, palms facing toward one another. Roll hips under to press lower back into the floor and engage the core.

B. Tuck chin and begin lifting head, neck, and shoulders off the floor until chest reaches knees, fingertips reaching for the point where the wall and the ceiling meet.

C. While holding the sit-up, extend right arm back and behind body and touch right fingers to floor, keeping gaze on right hand. Return right arm to front of body.

D. Repeat the movement on the opposite side, extending left arm back and behind body and touch left fingers to floor, keeping gaze on left hand. Return left arm to front of body.

E. With both arms extended in front of chest, slowly lower torso back down to the floor to return to the starting position. That’s one rep.

Do 10 reps.

HOW TO CREATE AN AMRAP WORKOUT:

Creating an AMRAP is simple. All you need to do is the following:

1. Choose a piece of fitness equipment (or just bodyweight only).
2. Choose the exercises you will do.
3. Consider the order of these exercises (it’s best to not to do an exercise that targets the same muscle group one after the other, as to give the muscle group a little “rest”).
4. Set a time for your AMRAP workout that makes sense to the above (if you are using a barbell and the exercises are very taxing, it would make sense to keep the AMRAP shorter, say 5-10 mins).
5. Do your AMRAP Workout!

Your ability to create new AMRAP workouts is only limited by your creativity!

Be sure to warm up before an AMRAP workout just like you would any resistance training or strength workout.

Are AMRAP workouts good for beginners?

While it can be daunting to step into a new gym or start a brand-new fitness routine, AMRAP workouts are good for beginners because the exercises are relatively simple and don’t require special equipment. Also, the workouts can be completed in a relatively short time frame and you can go at your own pace.

According to , it’s important to begin slowly (don’t go right into a high-intensity workout) and to start with exercises that feel easy to allow you to get used to AMRAP workouts. As you get into form, increase the intensity of the workouts to challenge yourself.

It’s also important to have a plan when starting an AMRAP workout routine. Think of the areas of your body that you want to target and focus on those by finding the exercises that work on those areas. Finally, it’s vital to mix in other forms of workouts along with AMRAP training. This gives your body time to recover while reducing the risk of getting hurt.

alonso reyes / Unsplash

BEST EXERCISES FOR AMRAP WORKOUTS:

Bodyweight Exercises:

• Burpees
• Squat Jumps
• Push Ups
• Pull ups
• Pike Push Ups
• Chin ups
• Jumping Lunges
• Glute Bridge Marches or Hip Thrusts
• Sit ups
• Hanging leg raises
• Jumping jacks

For bodyweight AMRAP workouts, we like to use explosiveness, so plyometric exercises like box jumps and tuck jumps are also great.

Dumbbell Exercises:

• Thrusters
• Burpees
• Goblet Squats
• Swings
• Renegade Rows
• Snatches
• Bent Over Rows
• Front Rack Squats
• Sumo Deadlifts
• Overhead Presses
• Floor Presses

Kettlebell Exercises:

• Swings
• Snatches
• Cleans
• Clean & Snatch
• Bent Over Rows
• Goblet Squats
• Front Squats
• Side lunges
• Push ups on the handle
• Sumo squat

TIPS FOR AMRAP WORKOUTS:

1. Maintain Good Form: Unlike HIIT, where you are just trying to make it through the work time, AMRAPs allow you to rest when your form starts to breakdown. Always put form first. This means good mechanics, full range of motion.
2. Go at your own pace: If you are doing AMRAPs with other people, don’t pay attention to them. This is between you and the AMRAP, no one else. Push yourself hard but at your own pace. And again, don’t sacrifice form for more reps.
3. Record your workouts: Be sure to record your workouts, so you know exactly what you did. You will know exactly what you need to do to progress and your results will be tangible.
4. Cool Down After AMRAPS: After an AMRAP workout, do a cool down so you can regulate your blood flow and get back to pre-exercise heart rate and blood pressure. This will also help you prevent dizziness and even injuries. Of course, you should do a dynamic warm up too, you can’t go into it cold.

AMRAP Exercise Strategy:

For longer AMRAP workouts, you’d want some more sustainable exercises mixed into the circuit training workout. That way, you can actually complete the workout without too much rest time. For example, mixing in jumping jacks or planks after burpees makes sense as jumping jacks and planks are less taxing.

Moreover, what area of the body the exercises are targeting should be considered when making the structure of the workout, as to allow for certain muscle groups to get a little rest while other muscle groups are working…i.e. push ups then pull ups then burpees then sit ups, rather than something like air squats then lunges then burpees then side lunges, as your legs will not be able to sustain this for the length of a longer workout.

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AMRAP WORKOUT BENEFITS:

Even if you are not an athlete, you should start doing AMRAP workouts once or twice a week, mixed into your regular training regimen. This will improve your fitness training as a whole and your life on so many levels…

1. Improves Muscular Endurance, Stamina & Aerobic Conditioning

AMRAP workouts are fantastic for improving your physical preparedness and heart health. By doing AMRAP workouts regularly, you will have better muscular endurance, stamina and aerobic (cardiovascular) capacity. This is what physical conditioning is all about. Conditioning also crosses over into strength training, as muscular endurance plays an important role in strength training.

If you want to be ready for what life throws at you (running, fighting, sports, sex), start doing AMRAP so you can be #alwaysready.

2. Burns Calories & Fat

An AMRAP workout is going to burn a ton of calories and it will increase your oxygen consumption through the day. This means your body will continue to burn calories far after your workout is complete (this is known as the “after-burn”).

If you want to boost your metabolism, AMRAP workouts can be one of the methods you need to achieve that.

3. Improve Body Composition

AMRAP workouts will make you leaner. And although you are not using heavy loads, you can build muscle. The workouts should challenge your muscles enough to break them down so they can grow back stronger. After all, high volume resistance workouts are great for hypertrophy…You just need to make sure you are eating enough to build muscle. It’s one of the best protocols for those who need body recomposition.

4. Mental Fortitude

AMRAP workouts are as tough on the mind as they are the body. AMRAP workouts emphasize efficiency, focus and mental toughness. This will translate to everyday life, not just your workouts.

5. Easy to Progress

It can be hard to keep track of many things in life, but not AMRAPs. AMRAP workouts are straightforward. You record how many rounds (and reps) you completed and you try to break that record the next time. This will allow you to continually challenge your body. You know exactly what you need to do to progress — beat your last score. This is progressive overload made simple.

Progressive overload is a technique to improve your conditioning, build muscle and increase strength over time. It requires that you continually add more stimulus to your body and muscles than you did the previous workout (or week). This can be done by adding reps, decreasing rest time, increasing the weight load, and so on. So, for AMRAP workouts, the progressive overload is simple — increase reps and decrease rest (if using a free weight equipment, you can also increase load, but first focus on increasing reps/rounds and decreasing rest).

6. Works for all fitness levels

AMRAP workouts are great for all fitness levels. You are only competing with yourself. This means you and a buddy can do the same exact workout, but you go at your own pace, use your own specific load, and so on, so you control the intensity. So, although the reps, rounds and weight load may be different, the workout and the intensity will be the same no matter what level you are.

7. Convenient & Efficient

AMRAP workouts are super convenient and time efficient. You can do them anywhere — on the road, in a hotel room, at home, at the gym…And, moreover, you can get a killer workout in just 15 minutes or so! Great results with less time. Would you rather run for an hour or go through hell for 15 minutes and get not only the same calorie burn but also stimulate muscle growth?

8. No equipment needed

One of the finer points of AMRAPs is that you can get a killer workout in with just using your own bodyweight. This means you can get amazing results without spending any money on equipment while reducing the possible added stress on your joints.