AMRAP is an acronym for the phrase “as many rounds as possible.” AMRAP workouts involve doing as many repetitions of an exercise as possible during a set amount of time, without resting (or with very limited resting). AMRAP workouts are often done as a circuit, which involves cycling through multiple types of exercises that work out different parts of the body. AMRAP can be done with [bodyweight exercises](https://www.masterclass.com/articles/bodyweight-workout), exercises with weights, or with [cardio exercises](https://www.masterclass.com/articles/what-is-cardio).

If you’re new to AMRAPs, the workout may sound a lot like [high-intensity interval training](https://www.masterclass.com/articles/hiit-workout-guide) (HIIT), another type of short, intense exercise known by its acronym. The main difference between the two is that HIIT includes a built-in rest period, while AMRAP emphasizes doing as many reps as possible without resting, and only resting when needed. How will you know if you need to rest during an AMRAP workout? If you can’t complete the rep with perfect form, slow down or stop.

An AMRAP can be a great full-body workout that pushes your body to the limit. AMRAP-style workouts are often done with a circuit of multiple exercises with little to no rest periods, which means you can achieve an intense workout with a high number of repetitions in a short amount of time. Consider your fitness level and discuss your workout plan with a personal trainer to determine if an AMRAP style is right for your fitness goals.

1. __Works with many types of exercises__: AMRAP workouts can be used with almost any type of exercise to fit a particular workout program. For example, you could do an AMRAP workout with bodyweight exercises like [push-ups](https://www.masterclass.com/articles/push-ups-guide), air squats, pull-ups, lunges, sit-ups, or mountain climbers, with weightlifting exercises or strength training exercises like [kettlebell swings](https://www.masterclass.com/articles/kettlebell-swing-guide), deadlifts, or hip thrusters with a barbell or dumbbell for glutes, or with cardio exercises like jumping jacks, burpees, or [box jumps](https://www.masterclass.com/articles/box-jumps-guide).
2. __Promotes muscle growth and endurance__: An AMRAP workout is meant to push your muscles to the limit with back-to-back exercises. Many find that this type of workout routine helps them work out muscle groups and build muscle faster in a shorter period of time. These types of workouts can also help build muscular endurance by increasing the number of reps done in a certain time frame.
3. __Increases cardiovascular endurance__: An AMRAP workout is meant to be a high-intensity workout that pushes your body to fatigue. This means that an AMRAP workout can be a great way to increase your heart rate, which can be beneficial for cardiovascular health.

An AMRAP workout is a great way to push yourself and improve your heart health and muscular endurance, and you can get an intense workout in a short, set time. You can do bodyweight exercises or use dumbbells or a kettlebell, and you might also want a timer on hand to track your progress. Remember to always do a warm-up before you workout to help prevent injury. 

1. __Select your exercises__. Choose a single exercise to perform or multiple exercises to do as a circuit. Consider your fitness goals and fitness level when choosing your exercises. You can choose bodyweight exercises or exercises with weights, and you can combine the two types of exercises together to train both muscles and cardio.
2. __Set a time limit__. Set a time limit for your exercise or exercise circuit. A five- or ten-minute AMRAP workout is a great starting point for beginners, and an advanced workout might go as long as thirty minutes. Try to choose a time that pushes you to work hard, and do your best to increase the amount of time as you improve. 
3. __Perform your exercise or circuit__. Start your timer and begin your exercise or circuit of exercises. Perform as many reps of each exercise as you possibly can. Then take just a few seconds of rest and repeat your exercise or move on to the next exercise in your circuit. Continue performing your exercise or circuit until the time runs out.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
For a short workout that doesn’t sacrifice intensity, look no further than the AMRAP format. Doing as many rounds (or reps) as possible in an allotted time frame is a simple way to challenge yourself and keep track of your fitness goals.


For a short workout that doesn’t sacrifice intensity, look no further than the AMRAP format. Doing as many rounds (or reps) as possible in an allotted time frame is a simple way to challenge yourself and keep track of your fitness goals.


AMRAP Guide: What Is an AMRAP Workout?

AMRAP is an acronym for the phrase “as many rounds as possible.” AMRAP workouts involve doing as many repetitions of an exercise as possible during a set amount of time, without resting (or with very limited resting). AMRAP workouts are often done as a circuit, which involves cycling through multiple types of exercises that work out different parts of the body. AMRAP can be done with <a href='https://www.masterclass.com/articles/bodyweight-workout' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/bodyweight-workout","linkCopy":"bodyweight exercises","category":null}'>bodyweight exercises</a>, exercises with weights, or with <a href='https://www.masterclass.com/articles/what-is-cardio' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/what-is-cardio","linkCopy":"cardio exercises","category":null}'>cardio exercises</a>.

What Does AMRAP Mean?

If you’re new to AMRAPs, the workout may sound a lot like <a href='https://www.masterclass.com/articles/hiit-workout-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/hiit-workout-guide","linkCopy":"high-intensity interval training","category":null}'>high-intensity interval training</a> (HIIT), another type of short, intense exercise known by its acronym. The main difference between the two is that HIIT includes a built-in rest period, while AMRAP emphasizes doing as many reps as possible without resting, and only resting when needed. How will you know if you need to rest during an AMRAP workout? If you can’t complete the rep with perfect form, slow down or stop.

What’s the Difference Between AMRAP and HIIT?

An AMRAP can be a great full-body workout that pushes your body to the limit. AMRAP-style workouts are often done with a circuit of multiple exercises with little to no rest periods, which means you can achieve an intense workout with a high number of repetitions in a short amount of time. Consider your fitness level and discuss your workout plan with a personal trainer to determine if an AMRAP style is right for your fitness goals.<ol class="mc-m-4"><li class="mc-my-4"> 1. Works with many types of exercises: AMRAP workouts can be used with almost any type of exercise to fit a particular workout program. For example, you could do an AMRAP workout with bodyweight exercises like <a href='https://www.masterclass.com/articles/push-ups-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/push-ups-guide","linkCopy":"push-ups","category":null}'>push-ups</a>, air squats, pull-ups, lunges, sit-ups, or mountain climbers, with weightlifting exercises or strength training exercises like <a href='https://www.masterclass.com/articles/kettlebell-swing-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/kettlebell-swing-guide","linkCopy":"kettlebell swings","category":null}'>kettlebell swings</a>, deadlifts, or hip thrusters with a barbell or dumbbell for glutes, or with cardio exercises like jumping jacks, burpees, or <a href='https://www.masterclass.com/articles/box-jumps-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/box-jumps-guide","linkCopy":"box jumps","category":null}'>box jumps</a>. </li><li class="mc-my-4"> 2. Promotes muscle growth and endurance: An AMRAP workout is meant to push your muscles to the limit with back-to-back exercises. Many find that this type of workout routine helps them work out muscle groups and build muscle faster in a shorter period of time. These types of workouts can also help build muscular endurance by increasing the number of reps done in a certain time frame. </li><li class="mc-my-4"> 3. Increases cardiovascular endurance: An AMRAP workout is meant to be a high-intensity workout that pushes your body to fatigue. This means that an AMRAP workout can be a great way to increase your heart rate, which can be beneficial for cardiovascular health. </li></ol>

Benefits of an AMRAP Workout

An AMRAP workout is a great way to push yourself and improve your heart health and muscular endurance, and you can get an intense workout in a short, set time. You can do bodyweight exercises or use dumbbells or a kettlebell, and you might also want a timer on hand to track your progress. Remember to always do a warm-up before you workout to help prevent injury. <ol class="mc-m-4"><li class="mc-my-4"> 1. Select your exercises. Choose a single exercise to perform or multiple exercises to do as a circuit. Consider your fitness goals and fitness level when choosing your exercises. You can choose bodyweight exercises or exercises with weights, and you can combine the two types of exercises together to train both muscles and cardio. </li><li class="mc-my-4"> 2. Set a time limit. Set a time limit for your exercise or exercise circuit. A five- or ten-minute AMRAP workout is a great starting point for beginners, and an advanced workout might go as long as thirty minutes. Try to choose a time that pushes you to work hard, and do your best to increase the amount of time as you improve. </li><li class="mc-my-4"> 3. Perform your exercise or circuit. Start your timer and begin your exercise or circuit of exercises. Perform as many reps of each exercise as you possibly can. Then take just a few seconds of rest and repeat your exercise or move on to the next exercise in your circuit. Continue performing your exercise or circuit until the time runs out. </li></ol>

How to Do an AMRAP Workout

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

For a short workout that doesn’t sacrifice intensity, look no further than the AMRAP format. Doing as many rounds (or reps) as possible in an allotted time frame is a simple way to challenge yourself and keep track of your fitness goals.